High interval intensity training just may be the best kept secret to fat loss. So you are on the lookout for an effective way to burn fat, lose weight or break through a plateau in your exercise workout, but you do not have hours and hours to spend on long steady state cardio exercises. There is an effective alternative that not only burns more fat for a longer time but also takes up to 1/3 of the time of your traditional cardio workout routine. That alternative is high interval intensity training.

Variations of high interval intensity training are restricted only by your creativity. Here are a couple of techniques to implement your high intensity interval training program.

1. Complexes: combine up to 5 of your favorite exercises and perform one set of each without resting. For example, you may do a leg exercise, push exercise, pull exercise and a core exercise all in succession. You would take a short rest between sets and perform anywhere from 2-4 sets.

2. Density Training: this can be one of the best fat burning, body sculpting exercise techniques. Pick up to 5 of your favorite exercises and a resistance that would equal a 10 to 12 repetition maximum. You will do 5 repetitions for each of the exercises that you chose in a set. Repeat each set without rest in between for a predetermined period of time (ie 10 minutes). See how many total repetitions of each exercise you can perform in the predetermined time period. I find that this is the stimulating of all the modes of high interval intensity training because I know that my workout is only going to last for the predetermined time period. All I have to do is give my best effort until the end of that time.

3. Record Time: the idea behind record time is that you perform a given number of sets and reps as quickly as possible while still maintaining good technique. For example, pick up 8 exercises and complete 3 sets of 8 reps in a circuit as quickly as possible. Be sure to record your time and attempt to beat it the next time you perform the same routine.

4. Traditional Interval Training: this mode of exercise involves determining a set ratio of work to active rest. Perform 5-10 sets of the interval. The most common ratios are 1: 1, 1: 2, and 1: 3. For example, if I want to do a 1: 1 ratio, then my work ratio may be 1 minute followed by a 1 minute active recovery period. Your personal training goals will determine which ratio you should use. Sprinters may choose a 1: 3 ratio while a long distance runner may choose a 1: 1 ratio.

Break through your training plateau and fat burning stale mate by planning an effective high interval intensity training program based around the methods I have explained. More and more studies are showing that high interval intensity training is more effective at burning fat and getting you in shape faster than traditional cardio training.