The form of training I am talking about is interval training. Interval training comes in many forms, but the easiest way to describe it would be high intensity exercise performed for a certain amount of time or reps, followed by less intensity or complete rest for a certain amount of time or reps.



An example would be riding a recumbent bike in the gym as hard as you can for :20, then slowing down to a snails pace for :20 and repeating that for say 8 rounds. An example with complete rest would be running 100 meters on a track, stopping, resting for :60 then doing it again 10 more times. A sports example would be a boxing match--the combatants box for 3 minutes then stop and rest for one minute, then do again 8-12 times.

You can easily adjust the intervals to your strength and conditioning levels. It can be as little as :10 work up to 5:00 of work. There really is no 'set in stone' formula. But remember the longer that you perform the exercise the less intensity you will be able put forth. If you are going to go for longer times you have to work up to that by slowly adding time to each interval.

Remember this: The higher the intensity that can be used will result in a higher EPOC, which will result in greater fat loss. EPOC is something I will get into later, but it basically is the amount of calories and fat you burn after you stop exercising. Intervals also will help you maintain your lean body muscle tissue. Which in turn will keep you metabolism high and burning more calories throughout the day. You can also get done with your workouts a lot quicker. If you aren't an athlete, no more than 20 minutes is needed. And usually you can get in a great interval workout in under 10 minutes! Which is a lot better than spending 30-60 minutes doing the same boring 'cardio' routine.

The absolute best interval work to rest ratio is what is known as the Tabata Method. Named after a scientist from Japan of the same name, it applies :20 work to :10 rest for 8 rounds. I have to admit it is intense though. Some exercises, like burpees and thrusters, I can barely get through 5 rounds. So a beginner might start out at :10 of work, and :20-:30 rest and try to work up from there.

The nice thing with intervals is that any exercise can be used. You can use traditional weight lifting exercises, like push ups, chin ups, squats, and deadlifts. You can use calisthenics like jumping jacks, squat thrusts, mountain climbers, up/downs, or burpees. You can run, jump, bike, swim, throw, punch, kick, etc... Pretty much whatever you can do with high intensity and you can think of it can be done. You can also combine different exercises so you are not doing the same one throughout; adds variety and makes intervals a lot more fun.

Hopefully you will try and give intervals a try next time you're working out.