If you want to start burning calories rapidly, then you shouldn’t be doing hour-after-hour of cardio work. Your best option would be to start doing some interval training.

Even though interval training can get you in-and-out of the gym faster, you won’t be sacrificing the workout experience. 

Interval training increases fitness opportunities and burns more calories over a shorter time when compared to steady-state cardio.

Here are some ideas to help you get started if you think that interval training could take your workouts to the next level.

#1. The Cardio Blaster

This option burns a lot of calories in a short time. Here’s how you do it.

  • Take a 15-minute warm-up session.
  • Run, cycle, or row for 3 minutes at up to 95% of your maximum heart rate.
  • Then take 3 minutes for active recovery, moving at a more relaxed pace.
  • Repeat this pattern 3-5 times.
  • Finish with a 10-minute cooling down period.

You will discover that this interval training option feels a lot like strength training for your heart. Although it may be challenging to get through the first few sessions, you’ll discover that your overall health and energy levels begin to rise in just a week or two.

#2. Speed Circuit

If your primary focus during each workout session is to tone and strengthen your legs, glutes, and core, then this is the interval training option to use. Here is how you start doing this one.

  • Take a 15-minute warm-up session.
  • Add a few 20-second bursts to each warm-up near the end to prepare your body for the exercise that’s about to come.
  • Run, cycle, or row for 30 seconds with a 100% effort.
  • Then take 3 minutes in active recovery with a 20% effort.
  • Repeat this pattern up to 6 more times.
  • Finish with a 10-minute cooling down period.

Don’t be fooled by the speed of this interval training effort. Giving 30 seconds of everything you’ve got is more challenging than you might realize. It is a high-intensity experience that will drive your fitness forward.

#3. Pyramids

This interval training option ads sprinting to create a work out that is fast and fun. Here’s what you’re going to want to do.

  • Warm-up for 15 minutes before the workout, adding 20-second bursts near the end.
  • Run, cycle, or row for work periods of varying length, matching your active recovery periods to the amount of time you worked.
  • You will start at 30 seconds, then move to 1 minute, and then 2 minutes, before reaching 4 minutes. Then taper off, going from 4 minutes to 2 minutes, then taking each step until you finish with a 30-second sprint at the end.
  • Take a 10-minute cooling down period.

You will want to sprint for each active exercise session using this interval training option to maximize the calorie-burning potential. If a 4-minute sprint feels too long, then shoot for 3 minutes instead. 

You will find that these exercise ideas will have you spending less time at the gym while creating a more substantial impact on your fitness. 

Do you have any favorite interval training segments that you like to follow?