Add Interval Training to Burn Fat Faster
Do you want to add an exercise secret that allows you to get fit faster, burn more fat, and yet spend less time working out?
Then add interval training to your workouts.
Interval training is a secret used by athletes to boost their fitness level. Bodybuilders have discovered that adding interval training gives them more bang for their exercise buck.
However, you don’t have to be a sports enthusiast or bodybuilder to use interval training.
If you can exercise, you can add interval training. It is a simple method that you can tailor to your own level of ability and fitness.
If you want to lose weight, you should consider using the principle of interval training. In fact, one study found that exercisers who used high intensity interval training burned 9 times more fat than those who performed endurance-type exercise, even though they spent much less time exercising!
You can add interval training whether you walk, run, bike, row, swim, use the elliptical machine or treadmill, use calisthenics, or circuit train. You can even use this method at home on your staircase!
Compared to regular endurance exercise, interval training can:
- Boost your metabolism
- Burn more fat
- Increase your cardiovascular fitness more rapidly
- Improve heart rate variability, which makes your heart more able to withstand stress
- Shorten your workout time
- Improve boredom with your workouts
Just what is interval training?
Interval training involves boosting the intensity of your exercise for a short interval, then returning to a lower level of intensity for a recovery period. You then cycle between higher intensity and lower intensity intervals for your desired exercise time.
When you boost the intensity of your exercise, you also increase your heart rate. For best results, use a heart rate monitor. Target your heart rate to achieve 85% of your maximum heart rate which we will call MHR (220 – your age) during the high exertion period. You may want to allow your heart rate to fall to 50 – 65% of your maximum heart rate to recover.
For example, here’s a simple 20-minute exercise routine that can be performed easily on the bike, elliptical machine, or treadmill:
- Warm up – 5 minutes
- Moderate intensity at 50- 65% of MHR – 2 minutes
- High intensity at 85% MHR – 30 sec
- Moderate intensity – 2 min
- High intensity – 45 sec
- Moderate intensity – 2 min
- High intensity – 1 min
- Moderate intensity – 2 min
- High intensity – 45 sec
- Moderate intensity – 2 min
- Cool down- 2 - 5 min
You can vary this routine in any number of ways.
A unique program that uses the principle of interval training is Jillian Michael’s excellent circuit training routines. As part of her weight loss program, she combines intervals of high intensity along with muscle strengthening in a different 30-minute kick-butt routine each day. Her methods may yield quicker weight loss and body sculpting results than the typical programs that many exercisers follow.
Check out Jillian Michaels unique circuit-training program which effectively uses interval training along with muscle-building exercises. This is offered as part of her comprehensive online weight loss program.
I must first warn you about adding interval training to your workouts. It’s very important to warm up for a few minutes before moving into the high intensity exertion period. This will make sure your heart is ready to handle the increased workload.
You also need a doctor’s okay to try this type of intense exercise if you are over 40, extremely obese, or have any concerning medical problems.
