12 Minute Fitness Mission

Interval training for fat loss is the single most effective exercise that
I‘ve ever found for boosting your metabolism, helping you burn inches off
your belly, and giving you a tight, lean, strong body.

Interval training is the fitness world’s equivalent of a visit to the in-
laws. The shorter and more intense the visit, the better. Get in, get out,
and get on with your day.

An interval is a short period of exercise performed at a given intensity for
a specific length of time. Each interval is separated from the next interval
by a short rest or lighter activity.

There are no strict rules on how long or how intense the interval must be,
however, changing the interval length or intensity changes the way your body
works and responds to exercise.

Never sacrifice the quality of rest between intervals because this will only
reduce the benefits. To succeed with intervals, you must first shake the
mindset of traditional continuous cardio training.

Interval training is very important for fat loss, generally people should
use a bike for interval training. It’s simple, and allows a lot of
variation. It’s even better if you can sprint outside or up hills, but that
is advanced and requires lots of warmup.

Interval training should be one after bodyweight workouts for optimal fat
loss. Do interval training 3 times a week and be sure to have at least 1 day
off per week.

This is workout A from the preparation phase of the 6-Month Bodyweight
Turbulence Training Manual.

Warm up for 5 minutes, then start at a pace that is a 7/10 intensity level
and continue at this for 3 minutes.

Then recover for 2 minutes at a subjective 3/10 intensity level.

That is one interval, repeat 3 times and then finish with a 5 minute cool
down.

Workout B is a bit harder.

Perform the same warm-up as in A, but now work at a subjective 8/10
intensity level for only 90 seconds, then go back down to 3/10 for 2
minutes. That is one interval, repeat 5 or 6 times and finish with a cool
down.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com