Interval Training for Fat Loss

interval training for fat loss

Interval Training for Fat Loss

Interval training is becoming super popular among trainers and fitness experts. And one of its best applications is fat loss.

Interval training basically involves a series of high intensity movements and exercises that combine cardiovascular training and resistance (weight) training in shorter workout times. This is why interval training can be such a time saver – but it takes a lot of hard work!

A typical interval training workout will have you moving between short, intense bursts of exercise without resting in between. You work up a big sweat in just a few minutes, and the result is a ton of calories and fat burned.

My first experience with interval training was pretty intense. My entire body felt exhausted by the end of it, but I considered that a good thing. There’s a point you reach in your workouts where you wonder if you’ll ever get that feeling back, and interval training is the perfect thing to take you out of your comfort zone. It can be used to jumpstart your weight training routine, to get you motivated mentally, or to help you with your fat loss goals.

Today, I’m going to offer up some tips and strategies for incorporating interval training into your fat loss plan – to reach your goals in half the time!

Interval Training for Fat Loss

First, it’s important to keep in mind that interval training can be applied to any exercise or workout. If you like doing cardio but find yourself getting bored, consider doing intervals. All you need to do is alternate between short bursts (1-2 minutes each) of high intensity and low intensity movements. You can change it up as you like.

For some specific ideas of how to do this with your treadmill workout, read my Ultimate Treadmill Workout Routine here. I outline some specific interval training workouts to get you started!

But you can get even more intense than that. By getting off the treadmill and hitting the gym floor, you’ll increase your fat loss results ten-fold. Remember, adding on lean muscle mass is another great way to burn fat, since it has a direct impact on your resting metabolism.

For a more diverse and intense interval training workout for fat loss, give this routine a try…

Interval Training Workout for Fat Loss

For this fat loss workout, you’re going to run through the entire circuit without resting. At the end of the workout, you can call it a day or you can give it a second run after a 3 minute break. Either way you’ll totally boost your fat loss results!

  • 5 minute Warm Up – Walking on Treadmill
  • 1 minute Burpees (view exercise)
  • 30 seconds Sprinting
  • 30 seconds Ab Crunch on Stability Ball (view exercise)
  • 30 seconds Lunge with Dumbbell Press (view exercise)
  • 30 seconds Sprinting
  • 5 minutes Stationary Bike (medium intensity)
  • 1 minute Burpees (view exercise)
  • 30 seconds Sprinting
  • 30 seconds Lunge with Ab Twist (view exercise)
  • 5 minutes Running on Treadmill (medium intensity)
  • 2 minutes Walking on Treadmill (fast pace)
  • 3 minutes Cool Down – Walking on Treadmill

In just 25 minutes you’ll have burned a ton of calories and fat in half the time of a typical workout. Run through it twice, and you’re doubling your efforts!

Either way you approach it, interval training is a great way to lose extra fat and get toned.

After a hard workout like this, make sure you think about recovery. Not only do you need to spend a few minutes stretching, but you should also consider one of these Post Workout Recovery Supplements. They’re safe and effective methods for boosting overall results!

Have any questions or feedback about Interval Training for Fat Loss? Please leave a comment below…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


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