Loss Weight

Running intervals, or sprints with intermittent rest periods, burns three times as much fat as running at slow, consistent speeds, according to new research from the University of New South Wales, in Australia. We've developed a six-week plan to rev up your body's natural fat burners.

Start by taking a baseline measurement of your endurance at high speeds. Head to a track, football field, or other measured area with room to run. Sprint for 45 seconds and record your distance. Rest for 60 seconds, then sprint again for 45 seconds. If you don't regularly run intervals or don't participate in intermittent sports, your second span will probably shorten by as much as 25 percent, says Craig Ballantyne, M.Sc., C.S.C.S., owner of TurbulenceTraining.com. "A distance drop of only 10 percent between runs is excellent," he says. Use this plan to improve your endurance and burn fat, measuring your progress every week.

The Program

Alternate between workout A and workout B for a total of three sessions a week for six weeks.

Workout A

Jog two minutes, do the following exercises, then do the intervals below.

REPS EFFORT TIME REST
1 50 percent 60 sec 60 sec
1 75 percent 60 sec 60 sec
3 or 6* 100 percent 30 sec 90 sec


Workout B

Jog two minutes, do the following exercises, then do the intervals below.

REPS EFFORT TIME REST
1 50 percent 60 sec 60 sec
1 75 percent 60 sec 60 sec
3 or 6* 100 percent 45 sec 90 sec


* Do three of these high-intensity intervals the first week, and six each week after.

Prisoner Squat

Stand with your hands behind your head. Sit back at the hips and bend your knees to squat down. Squeeze your glutes and push back up. Do 10 reps.

Waiter's Bow
Pinch the skin of your lower back. Push your hips back and bow forward as far as you can while squeezing an inch of skin. Contract your glutes and stand back up. Do 10 reps.
Elbow-to-Instep Lunge
Step forward with your left leg and place your right hand on the floor. Press your left elbow down toward your left in-step. Do six reps a leg.
Single-Leg Romanian Deadlift
Stand on one foot. Keeping the arch in your spine, push your hips back and lower your hands. Press your heel into the floor to return to standing. Do six reps with one leg, then six with your other leg.
Lunge
Take a large step forward with one leg. When your front thigh is parallel to the floor, hold for two beats and return. Repeat with your other leg. Alternate for six reps per leg.
Leg Swing
Swing your leg in front of you, then bend your knee and swing it behind you so your heel moves toward your butt. Do six reps with each leg.