Many new scientific studies have shown that interval training can burn three times as much fat as running at slow, consistent speeds.  Try out this workout to rev-up your body's natural fat burning abililty.

To start, measure your baseline endurance at high speeds.  Head to a track or any other place that has a measured area where you can run.  Sprint for 45 seconds and record your distance.  Rest for 60 seconds and sprint again.

This program consists of interval wind sprints and strength training. 

Warm up for 2 to 3 minutes, do the following exercises and then do the intervals.

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 up.  Repeat ten times.

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

Lunge:  Take a large step forward, when your front thigh is parallel to the floor, hold for two counts and return to standing.  Alternate for ten reps on each leg.

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-instep.  Repeat for 10 reps on each leg.

Romanian Deadlift:  Stand on one foot.  Keeping the arch in your spine, bend down and lower your hands.  Press your heel into the floor to return to standing.  Repeat for ten reps on each leg.

Intervals

To get started running intervals, try one sprint at 50% effort for 60 seconds, then rest for 60 seconds.  Run one more sprint at 75% effort for 60 seconds and rest for 60 seconds.  Then complete three more intervals at 100% effort for 60 seconds, with a 90 second rest in between.  As you grow more fit, work up to six intervals.

By doing this workout on a regular basis, you can lose fat, tone up your muscles and improve your cardiovascular health.