By Denish Ghayal/Creative Director & Strategic Planner

Are you ready to get in shape and lose weight, fast? Do you wish you could burn more calories without spending more time at the gym? If you have heard of aerobic interval training, then you know what I am talking about. This routine can be used not only by the average person, but elite athletes alike.

So what is interval training?  It is simply sporadic bursts of intense activity with intervals.  The great thing about this training is that you can do it under just 20 minutes.  For example, if you like to walk, you can incorporate a little bit of jogging.  If you like to walk at a slower pace, then you can speed walk for your intervals.  That is of course for the more novice trainers.  I am talking about walking and running at your 100% capacity to get the most out of your training.

If you feel like you need some motivation to get you started, consider the following:

• You’ll burn more calories. The more vigorously you exercise, the more calories you’ll burn — even if you increase intensity for just a few minutes at a time.
• You’ll improve your aerobic capacity. As your cardiovascular fitness improves, you’ll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes — or the additional calories you’ll burn by keeping up the pace for the full 60 minutes.
• You’ll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine.
• You don’t need special equipment. You can simply modify your current routine.

As you exercise intensely, you’re muscles will respond in a different manner. During intense exercise, muscles produce waste products that can contribute to muscle soreness. Too many accumulated waste products can make exercise painful and exhausting. But by alternating bursts of intense exercise with easier intervals, you’ll help reduce the buildup of waste products in your muscles. The result is more comfortable exercise.

DISCLAIMER:  CONSULT YOUR PHYSICIAN BEFORE TRYING ANY NEW EXERCISE REGIMEN. (Interval training isn’t appropriate for everyone. If you have a chronic health condition or haven’t been exercising regularly, consult your doctor before trying any type of interval training.  I don’t want to get e-mails from you complaining to me that you broke your ankle.)

Here is what I am currently doing for my routine:

1.)    Jog for 5 minutes to warm up.

2.)    Run for 1 minute at your top speed.

3.)    Slow down and walk for 1 minute.

4.)    Continue to alternate between running at your top speed and walking for 6 intervals.

I have been doing this interval training for a while now and the fat just melts right off.  This is a comparatively similar exercise to those who play basketball.  You are always running back and forth down the court and sometimes walking.  For those of you who are trying to get abs, this is a must for cardio exercise.