In this article I want to teach you how to burn fat all day long. You accomplish this by doing 20-30 second high intensity intervals getting your heart rate up to 75%-85% of your max heart rate range. After each 20-30 second interval you will recover 90 seconds bringing your heart rate down to 60% of your heart rate maximum and repeat that 8 times.
Find out your target heart rate:
220-your age= X
X times .60, .75, and .85
For example if you are 25 your heart rate range would look something like this...
195 x .6= 117, 195 x .75 = 146, 195 x .85 = 166
Interval heart rate range is 146-166
Recovery heart rate is 117
These numbers vary with age so be sure to plug in your age to get your specific heart rate range.
Goal: To burn fat hours after your done exercising. Get the best results in the least amount of time.
Duration: 20 minutes total exercise time (Including warm-up and cool-down)
Mode: Elliptical, Stationary bike, treadmill, stepmill, etc.
Frequency: 1-2 times per week
Equipment Needed: Heart rate monitor and/or a piece of cardio equipment with a heart rate monitor.
Interval Training With Cardio Equipment (Best if you have joint pain)
Interval Training on a piece of cardio equipment looks something like this: First you will start by warming up for 3 minutes. Next, you will increase your intensity by increasing your resistance to as much as you can handle while increasing your speed to a sprint. You want to get your heart rate up to 75%-85% of your heart rate max sustaining it for 20-30 secs. If you are on a piece of cardio equipment, it is important to increase your resistance and not just your speed, this way you avoid getting out of control and getting injured. Once you finish your 30 sprint, you will decrease your speed and resistance and get your heart rate down to 60% of your heart rate maximum, recovering for 90 seconds. Repeat until you have done this 8 times. Cool down for 5 minutes.
Foam Roll and you're done! (To learn how to foam roll see post on foam rolling.)
Interval Training Without Cardio Equipment
When a piece of cardio equipment is unavailable, interval training can be done in your own neighborhood. Walking/Jogging Intervals are best for Beginners- Start by walking for 3minutes, increase your speed to a jog/run for 30 seconds Check your heart rate to be sure you are up to 65-75% of your heart rate maximum during the peak of the interval. Reduce speed to a walk and bring your heart rate down to 55% of your heart rate maximum. Repeat the interval 4-8 times. Cool down.
Walking/Sprinting Intervals Intermediate to Advanced-Start by walking for 3minutes, increase your speed to a sprint for 30 seconds. Check your heart rate to be sure you are up to 75-85% of your heart rate maximum during the peak of the interval. Reduce speed to a walk and bring your heart rate down to 55% of your heart rate maximum. Repeat the interval 4-8 times. Cool down.
Ready. Set. Go!