Two approach­es that will make your work­outs more effec­tive.

It’s no secret that any phys­i­cal exer­cise helps you burn more calo­ries while los­ing weight. How­ev­er, you can achieve even greater results by train­ing on an emp­ty stom­ach and sup­ple­ment­ing your car­dio train­ing with inter­val train­ing.

Workout before breakfast

Exer­cis­ing on an emp­ty stom­ach helps you burn more fat, and exer­cis­ing in the morn­ing reduces your appetite through­out the day. How­ev­er, such train­ing should be approached with cau­tion and do not engage in heavy phys­i­cal activ­i­ty on an emp­ty stom­ach. Many sci­en­tists empha­size that this risks dam­ag­ing the liv­er and mus­cles due to low blood sug­ar.

Add Interval Loads

High-inten­si­ty inter­val train­ing com­bines short, intense move­ments with long paus­es between bursts. It may seem coun­ter­pro­duc­tive to inten­tion­al­ly slow down dur­ing a run, but inter­val run­ning actu­al­ly acti­vates both aer­o­bic and anaer­o­bic activity—the body is starved of oxy­gen and burns more calo­ries. Research shows that intense inter­val train­ing helps you burn 20 to 30 per­cent more calo­ries.

You save time

Inter­val train­ing can last as lit­tle as 15 min­utes and burn more calo­ries than an hour’s worth of cardio—just doing a few 30-sec­ond sprints can be more effec­tive than reg­u­lar jog­ging.

Read also: Quick and easy: how short inter­val train­ing improves your health.

Calories are burned even while resting

Once you com­plete your inter­val train­ing, you will burn calo­ries for the rest of the day, even if you spend it lying on the couch. Accord­ing to a study by the Amer­i­can Phys­i­o­log­i­cal Soci­ety, just a cou­ple of min­utes of intense exer­cise can help you burn 200 extra calo­ries dur­ing your rest peri­od.

More on the topic:

The 40–30‑5 Method: Explo­sive Inter­val Train­ing.

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