Interval Training For Fat Loss - Strategies For Maximum Fat Loss Results

Losing weight can be a daunting task for a lot of people. If you have ever searched for a diet book online, you have undoubtedly been thrown into the euphoric state of "information overload".

Exercise is the same way. There are so many ways to tackle your fat loss, but what is your best approach? Is it yoga, pilates, running, weight training, step aerobics, etc.

It can encompass all of these activities, but we'll focus on what I consider the best approach to shedding fat by using high intensity interval training.

What are interval programs? Well, as the term is defined, it means a break in time or space. What does this mean to you? It simply means you will be performing a high level of activity for a brief period then interlude into a rest period or low level activity level.

There are many fitness benefits of interval training, but let's focus on why intervals are so powerful as a fat loss tool.

1) Time - Intervals can be performed in as little as 4 minutes.

2) After Burn - Many fitness professionals refer to the effect intervals have on your metabolism as the "after burn" effect. This simply means your metabolism will stay elevated for a period of time after your exercise session is completed.

3) Increased caloric burn - Because your exercise level will be more on the maximal end of the effort scale, you will experience a higher expenditure of calories.

Now that you know what an interval is and why they can be so effective at burning fat, let's get to the heart of using them.

I'll use a couple examples to show you how you can structure an effective interval program. This first example will use running as the exercise.

Exercise - Running


Time - 15 Minutes


Work Period - 60 seconds


Rest Period - 60 Seconds

Simply structure your running where your maximal effort lasts 60 seconds and your rest period lasts 60 seconds. The key is to work as hard as possible during the maximal effort period then either walk or slowly jog for your rest period.

Our second example involves two body weight activities you can perform at home with rapid results.

Exercises - Jumping Jacks & Push-Ups


Time - 15 minutes


Work Period - 30 seconds


Rest Period - 30 seconds

Starting with jumping jacks, perform 30 seconds of activity followed by 30 seconds of performing push-ups. Rest for 30 seconds and repeat for 10 rounds which will total 15 minutes.

Seemingly easy, but very effective and challenging. Remember, it does not have to be complicated. These interval workouts can be performed anywhere. There is no need for exercise equipment, just your body weight.

Try to come up with some variations on your own and start losing some body fat with this highly effective approach to fat loss.

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