If you don\u2019t have variety in your program, you’re more than likely experience a fat loss plateau. Here are 5 effective intervals for RAPID fat loss!<\/h2>\n

So not only should you have variety within your training week for fat loss (i.e. alternate between two different interval training workouts, rather than just doing the same interval workout each time), but you should also change these workouts every 4 weeks.<\/p>\n

By:\u00a0<\/strong> Tim Ernst – Founder of Body Blitz Max<\/a>, 180 Muscle<\/a> and Barbell\/Dumbbell Ripped Muscle Complexes<\/a><\/em><\/p>\n

So you need to change your training program every 4 weeks. To modify your interval training workouts, you can\u2026<\/p>\n

\n
1. Switch exercise methods (and even use bodyweight exercises for intervals)<\/li>\n
2. Increase or decrease the length of the interval (while decreasing or increasing the intensity, respectively)<\/li>\n
3. Increase or decrease the number of intervals per workout<\/li>\n
4. Increase or decrease the rest time between intervals<\/li>\n<\/ol>\n

   First, let\u2019s take a look at the interval methods. Here is my list of preferred ways to do your intervals, ranked in order from best to worst, based on my experiences\u2026<\/p>\n

   \n
   1. Sprinting outdoors (and hills might be the absolute best)<\/li>\n
   2. Strongman movements (Farmer\u2019s walks, tire flips, car pushing)<\/li>\n
   3. Body-weight interval circuits<\/li>\n
   4. Treadmill running<\/li>\n
   5. Stationary cycle (upright preferred)<\/li>\n
   6. Stair climber<\/li>\n
   7. Rower<\/li>\n
   8. Swimming (only works for competent swimmers)<\/li>\n
   9. Elliptical & Cross-trainer machines<\/li>\n<\/ol>\n

      That is best done with interval fat burning body-weight training<\/a> and resistance training. You can get a free fat burning workout below:<\/p>\n

      Okay, so how long should you do intervals and how the heck do you do body-weight exercises as interval training?<\/p>\n\r\n

      \r\n

      <\/p>\n

      EDITORS NOTE:<\/strong> Knowing what and how much to eat for weight loss is critical towards your success.<\/p>\n

      If you\u2019re not sure how to calculate your calories in order to burn fat, Get Your Free Fat Burning Calorie Calculator For Quick Weight Loss & Burn More Fat Than You Thought Possible In 30 Days=> Fat Burning Calculator<\/a><\/p>\n<\/div>\r\n<\/div>\n

      First, I stand by what I said in Part 1. There does not seem to be a \u201cbest\u201d interval training program.<\/p>\n

      But that is good because it allows us to use variety in our approach. (So perhaps the best interval training method is simply the one that changes every 4 weeks.)<\/p>\n

      Interval recommendations have ranged from 15 seconds (from Muscle Media waaaay back in the late 90\u2019s), to 5 minutes (these are known as aerobic intervals).<\/p>\n

      So let\u2019s take a look at each interval recommendation and all those in between.<\/p>\n

      The 15 Second Interval<\/strong><\/h3>\n

      <\/a>The great thing about 15 second intervals is that you\u2019ll be able to work at a very high rate (almost near your maximum power output), as long as you get adequate recovery between work intervals.<\/p>\n

      The downside is that it is very difficult to do 15 second intervals on a treadmill, because it takes a long time to \u201cbuild up\u201d and \u201cbring down\u201d the treadmill settings to the correct speed.<\/p>\n

      If you decide to use these short, high-intensity intervals, you should do it on a stationary bike and if you have an above average level of fitness.<\/p>\n

      Your rest interval should be at least 15 seconds long, and can be as long as 60 seconds.<\/p>\n

      The longer you rest, the harder you will be able to exercise in each interval.<\/p>\n

      The 20 Second on, 10 Seconds Off Interval<\/strong><\/h3>\n

      <\/a>This method is known as the Tabata<\/a> protocol and is found in the popular Body Blitz Max Program<\/a>, after the Japanese scientist that published a study on this routine.<\/p>\n

      It is very demanding (obviously), and while some trainers have suggested this is the best method for interval training, I don\u2019t think there is any proof that you will get better results.<\/p>\n

      Clearly, the pro\u2019s with this method (as well as the 15 second intervals) is that you\u2019ll get your workout done faster (provided you do the same number of intervals as any other workout).<\/p>\n

      Again, it would be very difficult to perform this type of interval training on a machine, due to the time lag as you increase or decrease the settings.<\/p>\n

      And finally, these too should only be performed by above average fitness levels.<\/p>\n

      Want to try a Tabata workout?\u00a0 Here’s a 4 minute Tabata<\/a> workout you can try for very fast fat loss.<\/p>\n

      The 30 Second Interval<\/strong><\/h3>\n

      <\/a>The Turbulence Training workouts<\/a> tend to use a lot of 30 second intervals.<\/p>\n

      Beginners will rest up to 90 seconds between intervals, while advanced fitness levels will rest 30-60 seconds.<\/p>\n

      The longer (relative) rest allows you to work harder in each successive interval (i.e. you\u2019ll almost be able to match your performance in the first interval with each following interval).<\/p>\n

      Short rest intervals (as in the Tabata protocol) will lead to a dramatic drop-off in performance with each interval. You can easily do the 3-second intervals on any machine.<\/p>\n

      The 45 second Interval<\/strong><\/h3>\n

      <\/a>These intervals are proven for fat loss, in addition to being effective for many team sports (such as hockey, soccer, basketball, and rugby).<\/p>\n

      I have used 45 second intervals extensively in both areas of training.<\/p>\n

      Not only will these tax your muscles, they will also tax your will to complete each interval (if done at the right intensity). Use 45-90 seconds of recovery between intervals.<\/p>\n

      Do 3-6 intervals per workout. Your fitness and fat loss will skyrocket.<\/p>\n

      The 60 Second Interval<\/p>\n

      Similar to the 45 second intervals in benefits and toughness. Use 60-120 seconds of recovery between each.<\/p>\n

      The 120 Second Interval<\/strong><\/h3>\n

      <\/a>These are now officially aerobic intervals, and can be used for both fat loss and improving aerobic capacity for sports and running. A great way to achieve two fitness goals at once.<\/p>\n

      Exercise for 2 minutes and then recover for 2 minutes. Repeat 6 times. These workouts take longer (obviously), but can have a role in changing your body and improving your performance.<\/p>\n

      The 5 Minute Interval<\/strong><\/h3>\n

      Same strategy as with the two minute intervals. This really increases your workout time, so these are only used with serious endurance athletes.<\/p>\n

      Beginner vs. Advanced<\/strong><\/h3>\n

      <\/a>If you are thinking that these intervals all sound \u201ctoo intense\u201d for you, please don\u2019t worry. Interval training is all relative.<\/p>\n

      You don\u2019t have to sprint for your life in each type of interval. Instead, just work at a slightly harder than normal pace.<\/p>\n

      By the end of the interval, you should be getting tired, but you shouldn\u2019t be gasping for air. Start conservatively and you will get the hang of it.<\/p>\n

      For example, if you regularly use level 5 on the stationary bike for 30 minutes continuously, you might try doing a 1 minute interval at level 7. Try that for an interval workout and let me know how it goes.<\/p>\n

      My favorite intervals for fat loss are between 30-60 seconds.<\/p>\n

      These have been the staple intervals in my Turbulence Training workouts<\/a> since the first workout was designed back in 2001.<\/p>\n

      But again, I think you will get your best fat loss results if you vary your interval training workouts – just like you must vary your strength training workouts.<\/p>\n

      Intervals are the secret to success,<\/p>\n

      Conclusion<\/strong><\/h3>\n

      The Answer To Losing More Fat For Time Crunched Men and Women WITHOUT Using Hard Exercise Or Using a Single Piece Of Gym Equipment & Gimmicky Celebrity Starvation Diets Is To:<\/p>\n

      “Exhale” More Carbon Dioxide Within Fat Cells Using Red Zone Training\u2122 <\/u><\/a>and the best part about it is, you don’t even have to leave your living room!<\/p>\n

      Click the next page button to find out more about Red Zone Training\u2122<\/u><\/p>\n

      <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

      If you don\u2019t have variety in your program, you’re more than likely experience a fat loss plateau. Here are 5 effective intervals for RAPID fat loss! So not only should you have variety within your training week for fat loss (i.e. alternate between two different interval training workouts, rather than just doing the same interval […]<\/p>\n","protected":false},"author":1,"featured_media":28654,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1031],"tags":[158,1193,1192,41,1191,648,459],"class_list":["post-28646","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body-weight-workouts","tag-burn-fat","tag-cadio","tag-calories","tag-fat-loss","tag-intervals","tag-lose-weight","tag-weight-loss"],"yoast_head":"\n