Want to lose more ? Try HIIT-ing it off

High-intensity interval training (HIIT) is an exercise strategy that uses sprint intervals to improve performance and has been shown to help increase fat lose more than long cardio sessions. A typical HIIT session lasts 15 to 30 minutes and has a 2:1 ratio of slow to fast exercising. So if you where running, you would jog for 2 minutes then run for 1 minute. You would start with a warm up, then repeat the interval cycle 6-8 times followed by a cool down.

Interval training can be used for running, cycling, swimming and more. You should use a scale of 1-10 to base your exertion level. Level 1 being very slow walk and Level 10 being an all out sprint.

A typical HIIT session could look like this:

20 minute running intervals
Min 1 - Scale Level 3 Warm up
Min 2 - Scale Level 3 Warm up
Min 3 - Scale Level 4 Warm up
Min 4 - Scale Level 5 Warm up
Min 5 - Scale Level 5 Warm up
Min 6 - Scale Level 8 Sprint
Min 7 - Scale Level 5 Jog
Min 8 - Scale Level 5 Jog
Min 9 - Scale Level 8 Sprint
Min 10 - Scale Level 5 Jog
Min 11 - Scale Level 5 Jog
Min 12 - Scale Level 8 Sprint
Min 13 - Scale Level 5 Jog
Min 14 - Scale Level 5 Jog
Min 15 - Scale Level 8 Sprint
Min 16 - Scale Level 5 Cool down
Min 17 - Scale Level 5 Cool down
Min 18 - Scale Level 3 Cool down
Min 19 - Scale Level 3 Cool down
Min 20 - Scale Level 3 Cool down

The goal of the rest session between each interval is to allow your heart rate to come back down. This may require you to walk if you are a beginner.