In terms of cardio, you can burn the fat covering those muscles in 30 minutes, twice a week The key lies in the intensity and the “burn.” Using an exercise bike as an example, warm up at a moderate pace for five minutes. Gradually, increase the speed, pedaling as hard as you can for thirty seconds. After thirty seconds, decrease your speed for the next thirty seconds, and then push the speed back up for forty-five seconds. Again, decrease the speed for thirty seconds, and then push the speed back up for a full minute. Each time you decrease the speed for thirty seconds, but add fifteen seconds to each speed increase.
And congratulations – you are Interval Training! It is always best to alternate forms of cardio between biking, running, rowing, elliptical machines, and even outdoor activities such as swimming and rollerblading.