Interval Training is the NEW Fat Loss Cardio Method

Everyone has tried slow, boring cardio for fat loss. In most cases, it doesn't work. It also takes a long time to do each workout, and its incredibly boring. Fortunately, recent research is showing interval training works better for fat loss and can be done in only half the time.

An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. There are no strict rules on how long or how intense the interval must be, however, changing the interval length or intensity changes the way your body works and responds to exercise.

You can do intervals on a treadmill or outside on a hill. You can do them on a bike or an elliptical machine. You can do them rowing or swimming. Whatever you like the most.

Never sacrifice the quality of rest between intervals because this will only reduce the benefits. To succeed with intervals, you must first shake the mindset of traditional continuous cardio training.

No matter where you start with intervals, heed this warning. The high-intensity nature of the exercise can cause muscle soreness you’d associate only with weights, and can cause your legs to feel very tired (if you do running or biking intervals).

What most people don’t know is that intervals are the best cardio method for fat loss. Most men and women in the gym are hung up on doing excessive amounts of work, but shorter, more intense intervals get the job done better. You don't have to do an hour of cardio everyday to lose fat.

Intervals continue to burn calories and fat after the training session, and that’s something you won’t get from slower, longer sessions of cardio. When Canadian researchers compared interval training and long, slow cardio training, it was interval training that was shown to be more effective for fat loss. Basically, intervals put "turbulence" on your muscles and cause your body to burn more calories and more fat at rest.

Use this workout 3-5 times per week to blast fat (once you have cleared an exercise program with your doctor).

Start with this beginner protocol:

Do your regular warm-up for 5-minutes.

Then get ready to do a "work interval".

In this work interval, you will exercise hard for 60 seconds at a 7/10 level of intensity.

(Imagine a regular slow cardio session is a 6/10 intensity, and running as fast as you can would be a 10/10 intensity).

Follow that with “active rest” for 90 seconds at a 3/10 level of intensity. That means exercise very slowly.

Repeat for six intervals.

Finish with 5 minutes of very easy exercise for a cool-down.

As you become accustomed to intervals, progress to the experienced protocol:

Warm-up for 5-10 minutes.

Exercise at a 9/10 level of intensity for only 30 seconds.

Follow that with “active rest” (easier exercise) for 90 seconds at a 3/10 level of intensity. Do 6 total intervals.

Finish with 5 minutes of low intensity exercise for a cool-down.

Now you have experienced interval training. You'll notice its a lot different than regular cardio. A lot less boring as well!

If you stick with your interval program, you'll see results in days, thanks to the higher intensity program. Intervals will really surprise you.

Craig Ballantyne is a fitness expert and regular contributor to Men's Health and Women's Health magazines, and is on the advisory board for Oxygen Magazine. Craig's trademarked fat burning Turbulence Training workout routines, help men and women lose fat fast in the comfort of their own homes.