Howdy.

I’ve written a lot about how to lose belly fat by doing interval training.

Now you may only think about running on a treadmill for your interval training workout.

But what about using some stairs, just to change things up a bit?

Stair climbing is a great way to do a belly fat blasting workout: Run up the stairs and walk down.

But maybe you’re looking to spice up your stairclimbing routine?

Here are 5 great stairclimbing exercises that you can add to your routine.

Hey - try these today the next time you go up the stairs in your home.

Have an amazing day.

Scott

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I recently read an article on the quickest fat burning workout in the world - a type of training called burst training.

Do you know what burst training is?

Do you remember playing tag as a kid and had to make a start and stop movement?

Have you ever quickly run up a short flight of stairs?

How about running to your car in the pouring rain or sprinting from home to first in a baseball or softball game?

These are examples of burst training.

Burst training consists of very short and intense bouts of activity that are to be repeated several times during the day.

These bouts last for no longer than one minute and the shorter the duration of exertion, the harder you can push yourself.

And the harder you can push yourself, the more likely you will reach oxygen debt, or excess post-exercise oxygen consumption.

When you reach oxygen debt, your body ends up burning more calories and fat long after the exercise has stopped.

This is the same thing that happens in interval training, but in burst training, the training bout is very short.

This same sort of thing also happens when you do Tabata Intervals, which I’ve talked about before.

Tabata intervals are where you work out hard for 20 seconds and rest for 10 seconds for 4 minutes.

These type of intervals are great at spiking your metabolism and burning excess calories and fat all day long and are some of the workouts I used for my abs transformation.

The specific Tabata intervals I used are in the Four Minute Workout DVDs.

Later on this week, I will tell you more about how burst training works, I’ll give you a sample protocol and you can see of its practical for you.

Have an amazing day.

Scott

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Happy Tuesday!

I’ll make this short and sweet, like my 15 minute workout for fat loss that I did today.

In fact, I just finished it about 5 minutes ago. : )

I like to perform short, intense workouts most of the time. It keeps me focused on the task at hand and gives me more free time for other things.

My normal interval training routine was getting a little stale recently. Not difficult enough, and frankly, I was getting bored with it.

So what did I do? I changed it up.

So I went to my gym in my apartment and…..hold on, hold on. You went inside a gym, Scott? I thought you did nothing but outdoor workouts.

Well normally I do, but there are just sometimes where I like to control the speed of my sprints and so I use a treadmill.

And today, I actually needed hills. And Dallas ain’t got no hills. Perhaps a reason we’re one of the fattest cities in America?

Anyway, back to my workout. The main thing that I changed in my interval training was to add hills to my sprints. Or in my case, an incline to the treadmill.

If you read The Truth About Six-Pack Abs, they talk a lot about interval training, wind sprints and hill sprints as one of the best things you can do to get a flat stomach and six-pack abs.

Since I added an incline to the treadmill, I backed off the speed from 11 mph to 9 mph.

So my workout was the following:

Warm up with a brisk walk or slow jog on the treadmill
Run at 9 mph and 5% incline for one minute
Walk at 3.5 mph and 2% incline for 90 seconds
Repeat for 5 rounds
Brief cool down

And there’s your 15 minute workout for fat loss. I worked up a good sweat and now I’m headed for a shower.

So, are you ready to try this? I would love to hear your experience. Or maybe you have your own 15 minute workout. Please add your comments and share with everyone. And while you’re at it, maybe you can suggest a place for me to move that has hills. : )

Have an amazing day.

Scott

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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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Quick workouts and interval training were the topics of episode #3 of The Great Fat Loss Debate with Scott Tousignant and Scott Colby. Can you increase the intensity of your workouts so that you can shorten your workouts to 10-15 minutes a day and still get great fat loss results? Well the research is saying yes you can, and in my own workouts I have gotten great fat loss results with short, intense workouts. In fact, I often will string together three of four of these four-minute interval circuits together from my Four Minute Workout DVDs for a quick, but very effective fat burning workout.

Should you ignore all long, traditional, low to moderate intensity workouts? Well this is up for debate. In fact, this is much of what Scott Tousignant and I debated in our podcast. Ultimately, whatever you enjoying doing for your exercise is what you will stick with and make you happy. That is most important.

Scott T and I would love for you to listen to us debate the topic of quick workouts for fat loss. Please listen the podcast below and then click on the link that says Comments so we can hear what you think.

We would love to get your opinion. So speak out! : )

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