Whether you are a newbie, a full time worker and mom, or simply stressed for time, you can lose fat and get fit using a combination of high intensity and low intensity recovery training.

University research have shown that applying a 'high intensity interval training' will help you to lose nine times more fat than the long, steady cardio way. As well, high intensity interval training works hard on the aerobic and anaerobic systems at the same time, giving great benefits of two types of workouts simultaneously.

That means you can get a complete workout to burn calories, and lose fat in thirty minutes interval training.

Not only is it a time saver, but it kills off any monotony. Once a routine gets boring, you can vary the workout with different cardio activities or different weight lifting routines. This will maintain a level of focus to lose fat.

Without question, it is one of the most effective means available for you to lose fat and improve the cardiovascular conditioning.

With interval training exercises, it can be performed on almost any cardio machines such as steppers and stationary bikes, and if you do not have any gym machines available, try cycling, running, walking, swimming, or jumping rope.

The basic concept of interval training is go fast, then go slow. Repeat.

And you can repeat this process of high intensity with low intensity of recovery periods for at least thirty minutes. Apply it over a few weeks, you will begin to burn more calories effectively and importantly lose fat.

For example, you can sprint between two trees at a distance apart, then walk to the next one. You can run up a flight of stairs then walk back down.

You can do any interval training workout to lose fat without moving from one spot.

It's up to you to set up your own rules that will suit your intensity level.

Depending on your fitness level, the high intensity periods should be shorter than the low intensity period.

As your fitness gradually increase, increase the time slightly more for the high intensity periods. To lose fat more effectively, work beyond your comfort level for the required number of minutes, and then recover in shorter periods.

During the interval training, monitor the scheduled minutes to go from high to low intensity periods.

But please note that like any other exercises, do not over-exercise or push the high intensity time beyond what is required of your body. And since you did not gain weight over-night, you will not lose fat over-night.

Work your fitness level up gradually over a few weeks, and increase it from 1 session a week to two or three sessions a week.

If it is your goal to lose fat, you must perform the workout consistently and stay motivated. Simply doing it once over a few weeks will not have any result. Training to lose fat is not easy.

But if you are not too sure where to start with the interval training, check out the eBook below to help you lose fat soon.

Once you have reached a plateau in your fitness level, change the exercise and vary the intensity levels to make additional progress to lose fat.

Interval training will help you burn more calories, lose fat faster, and will get you feeling fit fast. As well, combining it with good nutrition in your diet will keep your metabolism up and running!

Lose fat with fun and in less time.