It's said that interval training is the number one way to burn fat. It beats out all other forms of exercise to shred those pounds in the fastest, surest way possible.

Interval training is basically alternating periods of high-intensity physical activity with periods of low intensity. This can be anything from simple cardio workouts like running and cycling to more focused interval weight training.

You'll typically be burning calories long after your workout is done because of how it affects your metabolism and oxygen consumption.

You can do short workouts that are 10 minutes long or longer ones that are 60 minutes long. You may have heard of HIIT or high-intensity interval training. These terms are fairly interchangeable, and what stays constant is the idea of short intense bursts mixed with longer, slower recovery phases.



Why Interval Training Works

So is it really true that you can burn more fat using interval training than with any other method?

When you work out at a high intensity, you dip into your anaerobic state. You are pushing your heart close to its maximum effort and maximum heart rate (MHR). If you were to do a long endurance exercise without the intense bursts, this wouldn't happen.

Hitting these performance peaks for your heart means you will burn far more calories, even in a shorter time. You can't maintain that level of performance for long, so that's why it's important to mix it up with the slower recovery phases.

This mixing of styles not only burns more fat, but it also speeds up muscle tissue repair.

Be Prepared

You need to take care however if you plan on doing interval training. There is much to gain from interval training, but it may not be for everyone.

You need to condition your body and heart to be ready for such an intense activity. It's something you need to build up to - you wouldn't run a marathon without training for it first, and this is the same principle.

Before taking on an interval training regime, build up your fitness levels by doing moderate cardio and strength exercises for a few months first. Or you can get help with Smart Fitness Edge.

Interval Training Routines

Once you've achieved the desired level of fitness, you can plan out your interval workouts. Be sure to check with your doctor first to ensure you have no prior heart conditions.

There are many directions to choose from, and you might want to consider the style of workout that you most enjoy. The reason we suggest this is because you will really have to push yourself during the high-intensity phase, and it will be hard to find the motivation if you don't enjoy the workout.

Perhaps you are an outdoor person and would enjoy hiking or runs at the park. You may want to build up your strength, in which case you should look into upper body workouts. You may enjoy home workouts with personal trainers such as Focus T25 by Beachbody streamed to your TV or tablet.

Whether at home, at the gym or down at the local park, you can plan out an efficient interval training routine very quickly. Follow along with a workout or even make your own.

If making your own, try to work for several muscle groups throughout your body. Think squats, burpees, lunges, jumps, and planks. The resting phase can either be a lighter version, a simple jog or just a rest from the activity for a minute or so.

Repeat the cycle twice, then stretch to cool down. It can all be completed with a 25 or 30-minute exercise, which anybody can fit in at some point in the day.