Usually when I do interval training, I”ll either use a treadmill in my apartment gym or I will find a track or a field and run sprints. By the way, when I refer to interval training, I’m referring to alternating short periods of intense exercise with longer periods of moderate exercise. An example is running fast for one minute, followed by walking for two minutes. Interval training is a great way to get more fit, and burn belly fat. Interval training - performed on a regular basis - will increase your cardiovascuilar fitness. It will also give you an afterburn effect, boosting your metabolism for several hours after you complete the workout, so you can burn calories all day long - a must if you want a flat stomach and six-pack abs.

Normally when I do interval training on a treadmill, I’ll do a proper warm up, then I’ll run at 11 miles per hour for a minute, which is the fastest our treadmills will go. I’ll then walk at about 3.6 mph for as long as it takes me to recover - usually between a minute and a minute and a half. Well yesterday, after I ran for a minute at 11 miles per hour, I wanted to increase the metabolic effect and get some strengthening in, so I got off the treadmill and performed 20 kettlebell swings and 20 kettlebell high pulls. Whew! My heart rate was high after this. I then got back on the treadmill and walked for about a minute to a minute and a half at 3.6 miles per hour. I performed 3 rounds. My total workout was about 15 minutes, and I really felt it. Remember, everyone is different, so you need to find what speed works for you on the treadmill.

So the workout was:

Warm up
Run at 11 mph for 1 minute
Kettlebell swings x 20
Kettlebell high pulls x 20
Walk at 3.6 mph for 1 to 1 1/2 minutes
Perform 3 rounds.

Again, if you are looking to burn belly fat, interval training is one of the best ways to do this. Once you get good at interval training, mixing it up like I did should enhance your results. Interval training was vital for my abs transformation and in getting them as lean as possible and I perform it about 3 days per week. But it’s always very quick - about 20 minutes or less.

What other ways can you mix up your interval training? I would love to hear what has worked for you.

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