Everything You Need To Lose Fat Twice As Fast


Triple-interval training: is a technique that can help you go harder and incinerate calories quickly. Here's how it works: Instead of alternating between two intervals—fast and slow, as you would during an HIIT (high-intensity interval training) workout—you alternate between 30-, 20-, and 10-second bouts, building your burn from slow to fast to max.

So what gives this method an edge? It pushes you harder without your even realising it. Even when you think you're in high gear, you probably have the capacity to push a little bit more. Here, the last interval forces you to dig down and find whatever you have left to burn, and because you know it'll be brief (you can do anything for 10 seconds), you're less likely to slack off, says Jens Bangsbo, ScD, professor of exercise physiology at the University of Copenhagen. Those last seconds spike metabolism, endurance, and speed.

Danish runners tried it and proved the theory: They shaved seconds off their times and lowered their blood pressure, all while cutting their mileage in half. When we tested it on walkers, they lost up to 11 pounds and more than 12 inches in 8 weeks. Try it with whichever activity you like best to supercharge your burn; throw in some lower-body toning moves; and then, since balance is everything, try our chill-out plan to calm your mind, too. (Toned body, tamed brain, anyone?)

Your Cardio Interval Plan
The basic 30-20-10 Core Set is a total of 6 minutes: 5 rounds of 30-20-10 intervals followed by a 1-minute recovery. After starting with a 4-minute warm-up of your activity of choice, repeat the 30-20-10 Core Set a few times before ending with a 2-minute cool-down. We recommend 2 sets in week 1, 3 sets in week 2, and 4 sets in weeks 3 through 8. Swimming laps without a stopwatch? Stick to a moderate pace for 1 length, rev it up for two-thirds length, and kick it into high gear for the last third.

http://www.prevention.com/fitness/fitness-tips/your-complete-fat-burning-plan?s=1

Do the above routine 3 times a week to fast-track results.
30-20-10 core set

Activity	Intensity	Duration
Brisk pace	5	30 sec
Fast pace	7	20 sec
Speed pace	9	10 sec
*Do 30-20-10 intervals 4 more times
Recovery	4	1 min
TOTAL	6 min

Your 8-week plan                                                

	Week 1	Week 2	Weeks 3-8
Warm Up	4 min	4 min	4 min
30-20-10 core sets	2 sets (12 min)	3 sets (18 min)	4 sets (24 min)
Cool down	2 min	2 min	2 min
TOTAL	18 min	24 min	30 min