Interval training is a simple but effective tool for fat burning and overall fitness training. The idea is to alternate brief periods of intense exercise with moments of lighter activity. For example, instead of running at the same pace for 30 minutes, you run faster for a minute or a few and then run at a slower-than-normal pace for a couple of minutes. You may still end up running for 30 minutes, but those intense bursts will burn more calories and more fat over the course of your run. The length and intensity of the intervals depends on your fitness level.
Listen to Your Body
To be effective, interval training has to be done consistently. To stick with intervals that will keep you training hard, follow the cues your body sends you. The American Council on Exercise recommends intervals that you feel are achievable and sustainable and that won't exhaust you too early in your workout. If you're new to interval training, try running hard for 15 to 30 seconds and then going at a slower pace for a few minutes before ramping up again. If you're on the road, work out your intervals based on landmarks, such as one block of fast running and several blocks of slower running until you feel ready to sprint again.
15-45 Intervals
In an article for Stephen Holt Fitness, British fitness expert Christian Finn recommends a research-based interval spread of 15 seconds of intense running and 22 seconds of lighter running to maximize your body's ability to burn calories most efficiently. However, he also recommends a 45-second "rest" period, rather than just 22 seconds, for people just starting out. As your fitness level improves, you can start to bring that light-activity interval down toward 22 seconds.
Bike Interval Training
Interval training isn't just about running. Cyclists who want to improve their strength and speed can alternate sprinting and slower intervals, though longtime cycling marathoner and college professor James Watrous warns against interval training on hills because of the extra strain on the knees. He suggests flatland interval sets of one minute at a pace that you can just manage, followed by one minute of coasting and very light effort. After three sets of similar on/off intervals, spend the next three minutes in slower, cool-down phase on the bike. Watrous advises only one day of interval training per week and says as your endurance increases, you can move from three to four sets, then to five, and on up to 10 in one session once you feel your body is ready.
HIIT
HITT, which stands for high-intensity interval training, is popular in indoor cycling classes and for anyone looking to boost fat-burning in their workouts. HIIT workouts demand longer periods of high-intensity running or pedaling, with longer intervals of light activity. But those high-intensity intervals require you to go all out. In the December 2008 issue of "Experience Life" magazine, a beginner's approach to HIIT is described as a five-minute warm-up on a stationary bike; 20 seconds of near-maximum effort on the bike, followed by 60 seconds at warm-up intensity. Do five sets of 20/60 intervals, followed by five minutes of easy pedaling to cool down.
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