Interval Training with Jay Cutler

20 minutes of interval training is more effective at inducing fat loss than cardio at low intensity.

If you're tired of long, boring walks on the treadmill and are looking for a way to burn more fat - in less time - incorporate interval training into your cardio program.

Interval training is a method of cardiovascular training used by elite, professional athletes that involves high intensity work interspersed with periods of rest or low intensity work (hence the intervals).

Use this principle on any type of cardio trainer (cycling, running, rowing, etc.) to improve your metabolic rate and increase your body's ability to burn fat.
The most important thing to remember is that your intervals should be short, maximal bursts in intensity, interspersed with longer intervals of low to moderate intensity.

Interval Training Option I: Standard

This is standard interval training where two minute intervals are alternated.

• 3-5 minutes warm-up
• 60 seconds high intensity, 60 seconds low intensity (repeated 6-8 times)
• 3-5 minute cool down

Interval Training Option II: Pyramid

Training with pyramid variations - gradually increasing the duration of high intensity intervals by 15 seconds, with intervals peaking at the 90 second mark.

• 3-5 minutes warm-up
• 30 seconds high, 1 minute low
• 45 seconds high, 1 minute low
• 60 seconds high, 1 minute low
• 90 seconds high, 1 minute low
• 60 seconds high, 1 minute low
• 45 seconds high, 1 minute low
• 30 seconds high
• 3-5 minutes cool down

Interval Training Variation III: Triplet

The triplet involves performing a combination of low, medium, and high intensity intervals spaced in the same manner as the standard interval changes.

• 3-5 minute warm-up
• 60 seconds low, 60 seconds medium, 60 seconds high (repeat 3-4 times)
• 3-5 minute cool down

Since interval training helps you burn more fat in less time than standard cardio, you're sure to enjoy it. And whether you perform each interval variation on three separate days, or you take a liking to them and perform them 3-5 times a week, interval training will still be a very effective and scientifically proven way to burn more fat and speed up your metabolism!