Interval training involves exercising for an interval at high intensity, followed by a recovery period of low- to moderate-intensity exercise. Interval cardio training burns more calories than exercising at a consistent, moderate speed, according to the American Council on Exercise (ACE). No type of training will only burn belly fat specifically. Interval cardio training, however, is intense and some formulas work better than others. Stephen Cabral, a certified personal trainer with certifications in strength and conditioning and yoga, says that an interval training procedure called the Tabata Interval or Protocol is the most effective because of the short recovery periods. Start with a basic interval training workout before trying Tabata to lose belly fat and safely ease yourself into interval training.
Beginning Intervals
Step 1
Determine your maximum heart rate. Subtract your age in years from 220 beats per minute. The sum is your max heart rate, which you should never exercise above.
Step 2
Do three or more days a week of complete interval training workouts after you have adapted to including some intervals in your workouts. Warm up for five minutes by exercising in a zone of 60 to 75 percent of your maximum heart rate. Take your pulse, using a heart rate monitor watch, or use a built-in heart rate monitor on a piece of cardio equipment like an exercise bike.
Step 3
Increase your speed or intensity to get your heart rate up to 80 to 85 percent of your max heart rate for five minutes.
Step 4
Decrease your speed to drop your heart rate back to between 60 to 75 percent for one minute to recover.
Step 5
Repeat your five-minute/one-minute intervals twice more and then continue for another two minutes at a 60 to 75 percent intensity to cool down and complete your workout, as advised by the National Academy of Sports Medicine (NASM).
Tabata Interval
Step 1
Warm up for five minutes on an exercise bike.
Step 2
Do 20 seconds of high-intensity exercise at 86 to 90 percent of your max heart rate, or as high as feels safe for you. Do not hold your breath.
Step 3
Reduce your speed to recover for 10 seconds.
Step 4
Increase your speed again for another high-intensity interval for 20 seconds, followed by 10 seconds for recovery.
Step 5
Do a total of four minutes of intervals and then cool down for five minutes.
Tips and Warnings
- At first you may feel a little self-conscious about doing Tabata Intervals in a gym, huffing and puffing in front of strangers. You can do Tabata Intervals outside in a field, on a track, or flat area like a parking lot by sprinting for 20 seconds followed by walking or jogging for 10 seconds.
Things You'll Need
- Heart rate monitor
- Stationary exercise bike
References
- Edge Boston: World's Best Weight Loss Interval
- ACE: A Walk a Day
- "NASM Essentials of Personal Fitness Training: Course Manual;" National Academy of Sports Medicine; 2008
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