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This article will show you how to burn maximum body fat with less time on the treadmill or whatever cardio machine you are using. This method is referred to as High Intensity Interval Training, and it has been proven to burn fat, and keep your metabolism roaring for up to 24 hours after exercise. This is what some professional bodybuilders do before a competition to burn off that last bit of stubborn fat.

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EditSteps

  1. Perform Interval Training Step 1.jpg
    1
    Choose a cardio machine (avoid treadmills, though - they don't allow for fast pace changes and are dangerous at the level of effort HIIT requires).
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  2. Perform Interval Training Step 2.jpg
    2
    Warm up for 5-8 minutes with a fast walk or slow jog.
  3. Perform Interval Training Step 3.jpg
    3
    Sprint, all-out (typically reaching 85-95% of your maximum heart rate) and retain the effort for 10-20 seconds, depending on the speed and your fitness level. You should be pushing hard enough such that it isn't possible for your high-intensity interval to last longer than stated (this will apply even to the most highly trained athletes).
  4. Perform Interval Training Step 4.jpg
    4
    Take 45 to 90 seconds to recover at a moderate pace.
  5. Perform Interval Training Step 5.jpg
    5
    Repeat this cycle for 10-20 minutes, depending on your fitness level.
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EditTips

  • 7. 45 seconds high intensity, 1 minute low intensity
  • Eat right. This will allow you to perform better. Exercises with such exhaustion burn your carbohydrate reserves.
  • 3. 45 seconds high intensity, 1 minute low intensity
  • 8. 30 seconds high intensity
  • You should perform this exercise 3-5 times a week.
  • 6. 60 seconds high intensity, 1 minute low intensity
  • 4. 60 seconds high intensity, 1 minute low intensity
  • 9. 3 - 5 minutes cool-down.
  • 5. 90 seconds high intensity, 1 minute low intensity
  • Bored? Try the 'Pyramid' variation of interval training! This is when you start out with lesser duration of high intensity intervals, progressively increasing the time, before tapering it back again. A typical example of a 'Pyramid' would be:
  • 2. 30 seconds high intensity, 1 minute low intensity
  • Start out slow, this is very demanding exercise and you don't want to burn out.
  • 1. 3 - 5 minutes warm up.

EditWarnings

  • Allow 48 hours before your next session of interval training, or you WILL end up losing precious muscle, instead of fat!
  • Consult a physician before starting this, or any other fitness program.

EditThings You'll Need

  • Cardiac machine

EditRelated wikiHows

How to
Create a Treadmill Launcher

How to
Start Walking for Exercise

How to
Calculate Your Target Heart Rate

How to
Make Walks Enjoyable

Article Info

Categories: Cardio Exercises

In other languages:

Español: Cómo entrenar por intervalos, Русский: выполнять интервальные тренировки

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