5. Perform Intervals. For a period after training, the body burns more calories during what's called Excess Post-Exercise Oxygen Consumption (EPOC). EPOC occurs in the body after intense exercise drains muscles of their inbuilt energy source. This has to be replenished in the body, and it can take up to 48 hours to happen. During this time your body has no alternative but to draw and burn up your fat reserves.The magnitude of the EPOC can change with different types of training. EPOC is only the immediate benefit; over time your body’s ability to convert energy directly into the muscle increases. The muscles ability to store energy increases so your demands for fat release go up, and interval training starts convincing the body to funnel new energy to the muscles instead of sending them to your fat stores. All of this increases the more you do interval training, so as you can see the better you get at this, the more of a fat burning machine your body turns into. Interval training works in tandem with good nutrition to lose weight.

Interval training involves alternating high intensity exercise with recovery periods and there are a variety of ways to set up interval workouts. One option is measured periods of work followed by measured periods of rest. An example would be 1 minute of high intensity work (such as a sprint), followed by 2 minutes of low intensity exercise (e.g., walking) and alternating that several times for 15-30 minutes. You can also do intervals that aren't measured or fartleks. For example, if you're outside, you could run or speedwalk to something in the distance then slow down to recover, repeating the sprint when you feel rested.