What to Do: To get a great fat burning interval workout using one of the above methods, alternate between intensity 4 and 10.
Intensity Level 4 – A brisk walk while moving your arms in the same manner as someone who is running.
While interval workouts are great for burning fat and sculpting a slim body, the recipe for getting healthy, losing excess body fat and gaining lean muscle mass can be found by combining these three ingredients: clean eating, cardiovascular exercise and weight training. Sign up and we'll send you the latest recipes, menu plans, fitness tips, and workouts each week. Check out our intimidation-free beginner's workout plan, packed with need-to-know moves for a better body. Hope you brought an extra t-shirt and wore your deoderant, because these circuits are no joke. While I love hitting the road and running for miles and miles and miles, I know that many people prefer to get their runs done as quickly as possible.

When you alternate betweenhigh intensity and low intensity movement, then repeat the sequence, you burn mega calories! It’s easiest to describe intensity using a scale of 1-10, 1 being very, very light work and 10 being extremely challenging.
After warming up at intensity 4 for 3-5 minutes, alternate between 1 minute of intensity 4 and 1 minute of intensity 10, then repeat for the recommended number of times depending on your fitness level.
A bonus- this type of cardio workout keeps you from growing bored. Short periods of high intensity workouts followed by longer periods of low intensity ones burns more calories and subsequently more body fat than maintaining a steady pace or incline.
Interspersing short bursts of working at your absolute max effort with brief rest periods can seriously rev your metabolism. Interval training is more efficient than steady state cardio (going out and running at a comfortable pace for an hour). It also burns more fat and calories, allows you to preserve muscle mass, and increases your metabolism.

It's an effect called excess post-exercise oxygen consumption, or EPOC, and triggering it can help keep your metabolic rate up for hours after you exercise.
Essentially, pushing yourself to your physical limits, even for mere seconds, helps create an oxygen 'debt' and while that doesn't sound like a good thing, it most definitely is when it comes to helping you burn fat. What's more, this type of workout triggers fat-incinerating hormones like the Human Growth Hormone (you produce a lot of it when you're young, but production peters out as you get older and more sedentary.) Since more and more research is piling in confirming these facts, you need as many HIIT workouts as you can get. So, we decided to add to our 8 Amazing Fat-Burning Interval Guide published last year to bring you another 8 to add to your fat-fighting arsenal.

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