BEST FAT-LOSS WORKOUT OF ALL TIME

What is the quickest way to shed weight, build lean muscle, and reveal a toned and sexy physique? The answer is simple: A combo of strength training and high-intensity interval training (HIIT). It’s not revolutionary, but this regimen has been proven time and again to be the best training method to get a lean body in the least amount of time. You’ll crush calories, build fat-burning muscle, and avoid plateaus.

You can use a sample cardio workout schedule to set up a cardio program that includes a variety of different workouts at different intensities.
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For our purposes here, high-intensity cardio falls between about 80 to 90 percent of your maximum heart rate (MHR) or, if you’re not using heart rate zones, about a 6 to 8 on a 10-point perceived exertion scale. What this translates to is exercise at a level that feels challenging and leaves you too breathless to talk in complete sentences. But you’re not going all out, as in sprinting as fast as you can. There’s no doubt that some high-intensity training work can be helpful for weight loss as well as improving endurance and aerobic capacity.
For example, a 150-pound person would burn about 225 calories after running at 6 mph for 30 minutes. If this person walked at 3.5 mph for that same length of time, he would burn 85 to 90 calories.
But, the number of calories you can burn isn’t the whole story. If you do too many high-intensity workouts every week, you risk
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Not only that but, if you don’t have much experience with exercise, you may not have the conditioning or the desire for breathless and challenging workouts. If you have some kind of medical condition or injury, check with your doctor before doing high-intensity training (or any kind of training).
If you’re doing several days of cardio each week, which is what is recommended for weight loss, you would probably want only one or two workouts to fall into the high-intensity range. You can use other workouts to target different areas of fitness (like endurance) and allow your body to recover.
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  • A 20-Minute Workout at a Fast Pace: You can use any activity or machine, but the idea is to stay in the high-intensity work zone throughout the workout. You’ll find that 20 minutes is usually the recommended length for this kind of workout and most people wouldn’t want to go much longer than that.
  • Interval Training: A great way to incorporate high-intensity training without doing it continuously is by doing intervals. Alternate a hard segment (e.g., running at a fast pace for 30 to 60 seconds) with a recovery segment (e.g., walking for one to two minutes). Repeat this series for the length of the workout, usually around 20 to 30 minutes. A 30-60-90 interval workout is a good example of this kind of high-intensity workout.
  • Tabatha Training: This is another form of high-intensity interval training in which you work very hard for 20 seconds, rest for 10 seconds, and repeat that for a total of four minutes. If you do this workout right, you shouldn’t be able to breathe, much less tale
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There are a variety of definitions of what moderate-intensity exercise is, but it typically falls between about 70 to 80 percent of your maximum heart rate, which would be a level 4 to 6 on a 10-point perceived exertion scale. That means you are breathing harder than normal but can carry on a conversation without much difficulty and you feel pretty comfortable with what you’re doing. The American College of Sports Medicine (ACSM) often recommends this level of intensity in its exercise guidelines. The lower end of this range usually incorporates the fat burning zone