You can use your heart rate to find the level of exercise that gets you in the aerobic zone and enhance cardiovascular fitness. Feb. 6, 2010. "Interval Training: Can it boost your calorie burning power?" Interval training is a method of training where you increase and decrease the intensity of your workout between aerobic and anaerobic training.

Enter search terms and tap the Search button. In order to do interval training, this same ratio can be used in any other form of exercise as well.

Don't stop exercising." For example, you might complete a workout in about 15 to 20 minutes or less instead of 40 minutes. Finish with a cool-down. "Short Term High-Intensity Interval Training (HIIT) As Effective As Moderate Long Term Endurance Exercise, Study." Interestingly, it is perhaps the most time-efficient way to exercise (Typically, a HIIT workout will range from 10 to 30 minutes in duration.Despite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise (The actual activity being performed varies but can include sprinting, biking, jump rope or other body weight exercises.For example, a HIIT workout using a stationary exercise bike could consist of 30 seconds of cycling as fast as possible against high resistance, followed by several minutes of slow, easy cycling with low resistance.This would be considered one “round” or “repetition” of HIIT, and you would typically complete 4 to 6 repetitions in one workout.The specific amount of time you exercise and recover will vary based on the activity you choose and how intensely you are exercising.Regardless of how it is implemented, high-intensity intervals should involve short periods of vigorous exercise that make your heart rate speed up (Not only does HIIT provide the benefits of longer-duration exercise in a much shorter amount of time — it may also provide some unique health benefits (One study compared the calories burned during 30 minutes each of HIIT, weight training, running and biking.The researchers found that HIIT burned 25–30% more calories than the other forms of exercise (In this study, a HIIT repetition consisted of 20 seconds of maximal effort, followed by 40 seconds of rest. (July 4, 2010).http://jap.physiology.org/cgi/content/full/98/6/1985Jaret, Peter. You may be surprised by the results.Mayo Clinic does not endorse companies or products. Moderate, steady state workouts improve aerobic fitness but do not yield a large amount of weight loss. Consider the benefits:Interval training enables you to complete an effective workout in less time than a standard cardiovascular workout. If you're less fit, you might alternate leisurely walking with periods of faster walking.

(July 3, 2010).http://www.webmd.com/fitness-exercise/guide/take-shortcut-fitness-circuit-trainingVan Dusen, Allison.

"Superior Cardiovascular Effect of Aerobic Interval Training Versus Moderate Continuous Training in Heart Failure Patients." "As you find it easier to exercise, you can increase the intensity. Studies have shown that HIIT can help you lose fat.One review looked at 13 experiments and 424 overweight and obese adults.Interestingly, it found that both HIIT and traditional moderate-intensity exercise can Additionally, one study found that people performing HIIT three times per week for 20 minutes per session lost 4.4 pounds, or 2 kgs, of body fat in 12 weeks — without any dietary changes (Perhaps more important was the 17% reduction in visceral fat, or the disease-promoting fat surrounding your internal organs. "A Healthy Mix of Rest and Motion." "You can give interval training a trial run simply by altering your current workout routine. June 24, 2009.

In practice, that could be 30 minutes of exercise on five days of the week. One …