The definition of interval training is a short workout with high intensity, followed by a longer period to recover. For example, you ran a sprint for 20 seconds, then you walk for 60 seconds.

Well, interval training can burn more calories because of the intensity of his training. The faster you burn 3,500 calories, the faster you burn fat. You can do interval training with other training methods, including running, swimming, bicycling, and aerobics.

Interval training allows you to practice with a higher intensity than aerobic exercise on an ongoing basis. Because when you combine a very high-intensity exercise with lower intensity, your body is able to process lactic acid production, thereby reducing fatigue. Thus you are also able to burn calories and fat at a faster rate, compared with aerobic exercise is more intense and longer.

Increased ability to burn fat
Practicing at a high intensity as well take advantage of short-term energy system of your body: ATP-PCR system and glycolytic system. ATP-PCR system uses creatine phosphate deposits in the muscle to high intensity exercise that lasted no more than 10 seconds. But if the exercise you do take up to 3 minutes, it means you are using glycogen, which is a form of glucose storage.

Well, if you consistently practice in a high intensity with both these systems, you increase your capacity to train harder, so more calories and fat are burned quickly.

Calories and oxygen consumption after exercise
When resting, your body needs oxygen and calories from carbohydrates, fats, and proteins, to survive. You need more calories and oxygen to perform the exercise, especially high intensity. Even if you stop practicing, your body still needs the calories and oxygen to bring you into the recovery phase. Your body uses more calories and oxygen to recuperate after interval training than after aerobic exercise.

Do twice a week
You can burn calories and fat faster when you undergo training interval of at least two days a week (with a gap of two days). Even so, you need to use the ratio of different exercise-rest to prevent excessive exercise and reduce injury. For example, on your first session ran sprints for 15 seconds and walk 45 seconds, for a total of 20 minutes. The second session of the week, running sprints 60 seconds and walk for 3 minutes, for a total of 30 minutes.

You need to know, meaning sprint faster than your normal running speed, but slower than the maximum of your ability.

You want to try? This exercise is easy to do, and do not require any equipment. You can ask a friend to calculate the duration of his training.