Ignite Your Fat Burners

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The burst

Target: Cardio

Reames focuses on what he calls “metabolic bursts” to boost your heart rate. By adding some intensity to your life, you can burn more fat and feel better, he says. According to a Colorado State University study, four to five 1-minute maximum-intensity cardiovascular activities can equal one 20-minute moderate-intensity workout.

“What’s best is that you can work at your own level of intensity, whether you’re an Olympic athlete or someone who hasn’t been out of a chair for a month,” he says. “As you continue to do bursts, you’ll be able to feel how your level of intensity will increase as you become more fit.”

You can add these metabolic bursts to just about any activity—from simply going up and down the stairs in your house to adding sprints to your bike ride to picking up the pace while taking Fido for a walk.

Here’s how to incorporate a calorie-burning burst into a 30-minute activity such as running:

1. After you’ve warmed up for at least five minutes, ramp up your pace for 30 seconds.
2. Go all out at your highest level of intensity for one minute.
3. Slow down to your normal pace for 30 seconds.
4. Continue your activity at your normal pace for one minute, then repeat the “burst” and recovery process through your workout, allowing for about five minutes to cool down at the end of your routine.