Think it's impossible to spend less time on the treadmill and get better results?
The proof is in the pudding but one of the keys to increasing metabolic output and burning belly fat is with high intensity exercise. Steady state cardio be damned! Studies from the Journal of Obesity indicate that high-intensity exercise is more effective than regular aerobic exercise at reducing abdominal body fat.
The Secret: Intervals - Simply put intervals are small bursts of high effort exercise mixed in with low effort exercise to increase the duration of the output. For example while running one would sprint for 15 seconds and then jog for 45 seconds. This interval would be repeated several times.
Easy Interval Workouts
Warm Up: 2 minute walk followed by a 3 minute jog
Interval: 15 second sprint followed by a 45 second easy jog. Repeat 10 times.
Cool Down: 3 minute jog followed by a 2 minute walk - Stretch.
Warm Up: 5 minutes on a stationary bike
Alternate 30 second sprint with 30 second easy peddling. Repeat 15 times.
Cool Down: 5 minutes on a stationary bike. Stretch.
Warm Up: 5 minute easy jog.
Alternate 30 second sprint with 15 second easy/moderate jog. Repeat 20 times.
Cool down: 3 minute jog followed by a 2 minute walk - Stretch.
Our Favorite Interval Workout: Tabata Protocols
What if I told you that you could get a great cardio workout in only 4 minutes? It sounds crazy but once you try it, you'll know. The Tabata Protocol was designed by a scientist names Izumi Tabata for use by the Japanese Olympic speed skating team. The results are nothing short of amazing.
The Protocol: 20 seconds max effort followed by 10 seconds of low effort.
This short workout can be used with almost any exercise of form of aerobic training. Running, rowing, biking, elliptical, stairs or anything that your imagination can muster. To really max out your caloric expenditure we recommend that you perform Tabata intervals at the end of workout routine.