So how do I actually LOSE fat!

Well one quick way is with intervals. Intervals have been around for many years but only recently they have become popular, I guess it’s because people are realising the huge benefits from interval training.

What’s the science?

Excess Post-Exercise Oxygen Consumption (EPOC) - also known as the ‘AfterBurn’ effect. When you train at high intensities, your body will burn calories to fuel your muscles, but after the workout is over the magic then happens. Your body has to restore its muscle glycogen, repair broken down muscle fibres, restore body temperature and pull the lactic acid from your muscles. All of these processes require a lot of calories, which come from your bodies fat cells. It is these ‘AfterBurn’ calories that will get you the beach body you’re after.

How do I do interval training?

Intervals can be done on a bike (stationary bike is best), rower or even running (if you dare, head for the hills). Basically, you want to push yourself as hard as you can for the given time, followed by an easy recover. Below we have designed 3 fat burning interval programs for you to try. If you have not exercised in a while, start with the beginners program and work your way up to the advanced program. Beware... these are not for the faint hearted!

Beginners Interval – Complete this interval 2x per week resting at least 48 hours between sessions

Workout/ Work Interval/ Rest Interval/ Sets

One/ 45 seconds / 5:00 minutes / 3

Two / 45 seconds / 4:45 minutes /4

Three/ 45 seconds / 4:30 minutes/ 5

Four / 45 seconds / 4:15 minutes / 5

Five / 45 seconds /4:00 minutes / 6

Six /45 seconds /3:45 minutes / 6

Seven /45 seconds /3:30 minutes /7

Eight /45 seconds /3.15 minutes /7

Intermediate: Complete this interval 3x per week resting at least 48 hours between sessions

Workout/ Work Interval/ Rest Interval/ Sets

Nine/ 50 seconds/ 3:00 minutes/ 7

Ten / 50 seconds / 3:00 minutes / 7

Eleven/ 50 seconds / 2:45 minutes / 7

Twelve / 50 seconds / 2:45 minutes /8

Thirteen/ 50 seconds /2:30 minutes/ 8

Fourteen /50 seconds /2:30 minutes / 8

Fifteen /50 seconds /2:20 minutes / 8

Advanced: Complete this interval 3x per week resting at least 48 hours between sessions

Workout/ Work Interval / Rest Interval /Sets

Sixteen/ 60 seconds / 2:15 minutes / 8

Seventeen/ 60 seconds / 2:00 minutes / 9

Eighteen /60 seconds / 2:00 minutes /10

Nineteen/ 60 seconds / 2:00 minutes /11

Twenty / 60 seconds /2:00 minutes /12

Make sure you have a good warm up before interval training.

A word of warning, Intervals are hard work but they give you some amazing RESULTS fast. Perform these intervals along with a couple of resistance training sessions and be amazed at the transformation you will see before your eyes.

Stay Healthy

Krystie and Paul