Do more interval cardio to improve your fat loss and weight loss results. High Intensity Interval Training (HIIT) cardio exercise is a proven technique to help you burn more calories during and after your workout.

Mountain climbers

Also, HIIT is the best way to burn fat in the shortest amount of time as well as increase VO2 Max. All that’s needed is 20 minutes per session.

Here is an example of how HIIT could work for you:

After a proper dynamic warmup, sprint for 20-30 seconds and walk for 1 minute. The sprint has to be at maximum effort. Do this rotation for 20 minutes. To continually challenge yourself, progress this cardio exercise to surfaces such as inclines, hills and stadium steps. Weighted resistance, such as a vest, could also be used. Its just that simple! And that tough! You could also do the same 20-minute interval cardio session with an exercise like mountain climbers.

Another good interval cardio exercise is speed jump rope. It is performed in short intervals at up to 200 RPM (revolutions per minute). It also uses the anaerobic energy system (85% to 95% of max heart rate) and develops fast twitch muscle fibers (gives your body better sculpting).

This type of speed jump roping gives you more speed, quickness, agility, balance, coordination, power and knee/ankle/foot strength. Jumping rope also improves your timing.

Try more speed interval cardio during your workouts. It will better sculpt your body in less time!

Download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
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Lifestyle and Weight Management Specialist
Certified Nutrition Coach and Nutrition for Metabolic Health Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes that helps you to achieve better long-term health, which includes body transformation and ideal body weight.
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2 thoughts on “Interval Cardio Burns More Fat

  1. I have a real love/hate relationship with HIIT. I dread it but so love it once I’ve finished and am reaping the benefits! I think it’s highly under-appreciated as part of any person’s fitness regime.

    1. Fitchick……I hate long, boring cardio so HIIT cardio is great for me because its over in 20 minutes. But I hear you, its very tough and rewarding. Thanks for stopping by!

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