Interval Training - The Best Exercise for Fat Loss

Interval training has been shown to be the best exercise for fat loss. Using intervals lets you train for less time with increased results and has been shown to be significantly more effective than standard cardio.

More intense training in shorter bursts has been shown to burn calories more quickly and burns more fat overall. And unlike long, slow cardio sessions, intense training keeps you melting fat even after your workout is over. Intervals also provide you with an increase in growth hormone and adrenaline which can aid in fat loss and appetite suppression Not only are interval workouts shorter than traditional cardio training, but they also make you fitter in fewer sessions.

How You Can Apply Interval Training

Here are a few ways you can incorporate interval training into your regular gym or exercise routine.

Walking: On the treadmill, use the incline function to create your workout.

Start by warming up for 5-10 minutes at a speed of 2.5-3.5 miles per hour. Then stop the treadmill, get off it, and stretch for a few minutes. Get back on and add an incline of 3.5. Walk at a 2.5-3 pace for 30 seconds or a minute. Then lower the incline back down to 0 and walk (or run).

Running: Mix short bursts of speed of varying lengths, or sprints, into your run or jog. After warming up, run at your normal pace for a few minutes. Then take off, running at an increased speed for 30 seconds to a minute. After each interval, slow down and allow your heart rate to decrease.

Swimming: Start with lengths of 25 yards or meters. Begin with six, swimming one length at a time, resting 30 seconds after each.

A few days to a week later (when you've built-up your endurance), aim for seven lengths with 30 seconds of rest, and so on. Then begin decreasing your rest. Until you can do approximately 10 lengths with ~15 seconds of rest.