The simple but effective way to burn fat fast

HIGH intensity interval training is one of the most effective ways of rapidly losing body fat and improving your cardiovascular conditioning.

Not only do you burn many more calories while you're performing the training, you also stimulate your metabolism much more than lower intensity training.

Even though it's more challenging , high intensity interval training offers tremendous benefits to you.

It burns more calories than low intensity training, meaning you can burn more fat in shorter workouts.

Higher intensities stimulate your metabolism far more after the workouts than lower intensity training.

This means you continue to burn calories and fat for long periods after you've finished training.

Training at higher speeds, such as with high intensity training, can dramatically improve sports performance.

Football players can sprint faster and recover more quickly between plays. Tennis players can keep chasing down balls during longer points. Even endurance athletes can benefit by teaching their bodies to work at a faster pace.

In general, interval training is best done two or three times per week.

It is a challenging form of cardio and requires recovery time in between sessions.

Interval sessions can last anywhere between five to 30 minutes or more, depending on the fitness level of the trainer and the style of intervals being done.

Interval training is based on a very simple concept: go fast then go slow. Repeat. It sounds easy, but within this simple formula lies a tremendous number of possibilities.

Remember when doing interval training that the "fast" is sprinting and the slow is your average to above average speed.

The following are some examples of the different times you can use for your interval training:

  • Go normal speed for two minutes, then fast for 30 seconds.
  • Go normal for three minutes, fast for 45 seconds.
  • Go normal speed for five minutes, fast for one minute.

You just keep repeating your intervals for up to 30 minutes.

You can vary the length of the intervals through your workout. If you are really keen to rev up the fat burning and increase your fitness, then you go do one minute fast and one minute normal speed.

Interval training can be performed on almost any cardiovascular machine (including the treadmill, stair machine, stationary bike, elliptical trainer, etc.) as well as almost any type of cardiovascular exercise (such as cycling, swimming, walking, running etc.).

If you are exercising outdoors then instead of timing your intervals you can use markers along the way. For example sprinting between a telegraph pole and slow jogging to the next one, or sprint the length of a sports field and then slow jog across it.

Remember to take five minutes to cool down and stretch and let your heart rate slow down after your workout.

Leanne Shorter is a qualified Personal Trainer registered with Fitness Australia. Contact Leanne through her website at

Topics:  health obesity weight loss

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