How to Burn More Fat in Less Time

April 19, 2023
How to Burn More Fat in Less Time

Find out how interval training or HITT can breathe new life into your workout routine.

Looking to shake up your exercise routine and lose weight? Just a few minutes of high-intensity interval training (HIIT) can increase your fitness level and decrease your waistline. Interval training can benefit almost anyone, not just seasoned athletes. 

High-intensity interval training involves alternating bursts of higher-intensity exercise with low- to moderate-intensity activity throughout your exercise session. HITT is great for improving your cardiovascular health and overall fitness. It has also become increasingly popular because it offers these and other benefits:

  • Metabolism booster. Not only do HIIT workouts increase metabolism and help burn fat during a workout, but they continue to keep your metabolism revved up for several hours after the workout.
  • Boredom buster. Intervals can freshen up a tired workout routine and help keep you motivated. Changing things up is a great way to keep you interested in what you're doing.
  • Time saver. Because interval training burns more calories and fat in less time, you won't have to work out as long to get your desired results. One minute of vigorous exercise is about the equivalent of two minutes of moderate-intensity exercise.

Anyone can add interval training to their fitness routine. Sessions can be very basic or highly sophisticated, depending on your fitness level and goals. How much you pick up the pace, how often you increase intensity and for how long is up to you. 

Ready to give it a try? Here are some suggestions for adding intervals to your walking or running workout:

  • Beginners: Add short 30-60 second bursts of brisk walking every 2-4 minutes to your existing walking program. Decide when to pick up the pace by gauging how you feel.
  • Intermediate: Supplement your fast walk with short intervals of jogging or jumping jacks.
  • Experienced: Enhance your jog by adding some running intervals. For example, run hard for 1 minute, then jog slowly for 2 minutes and repeat. Build up to increasing the amount of time you spend running hard between jogging intervals.

Of course, you should always talk to your doctor before increasing your activity level or changing your workout routine.

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Date Last Reviewed: March 29, 2021

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Andrew Overman, DPT, MS, COMT, CSCS

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