Interval training is well recognized as the most efficient way to burn fat delivering real results in short periods of time. But there are many other benefits to this style of exercise: variety and shorter duration to your work out, significantly increased aerobic and anaerobic fitness and decreased fasting insulin and reduced abdominal and subcutaneous (just under the skin) fat. Interval training also has an “afterburn effect” in which your metabolism remains elevated for hours – even days – after your workout.
Interval training is a cardiorespiratory training technique that alternates brief speed and recovery intervals to increase the overall intensity of your workout. Most cardio workouts, such as walking or using the elliptical, are performed at a moderate intensity. Intervals are done at a high level of exertion but typically sustained for 5-10 seconds to 3 minutes followed by a recovery interval equal to or longer in length.
You can use an interval style workout as a guide for working out on any piece of cardio equipment or strength training routine.
For example, your workout would look something like this: