19/05/2014 10:46 BST | Updated 19/07/2014 06:59 BST

Kiss Fat Goodbye With High Intensity Workouts of Just 20 Minutes

Did you know that you would need to perform 10 hours of moderate endurance cycling over a two week period to equal the fat burning effects seen from doing just six 3 minute sessions on the boxing pads or 20 minutes of tough weight lifting just three times a week? Conclusion; work out harder for less time and see better and quicker results.

So whether you're a long time fitness veteran who is struggling with time to fit in their regular workouts or if you have decided to shape up for your Xmas holidays high intensity training for short periods is the answer to all of your problems! You don't have to commit much time, as little as 15 to 20 minutes twice weekly will give outstanding results and when coupled with a healthy eating plan it will give rise to the domino effect. Better still you won't get bored with each kick-butt workout challenging your body in a different way. So a cycle emerges where the fast results keep you motivated and you don't have to endure hour long cardio sessions which bore you to tears.

Now some of you are probably worried about giving up your precious calorie burn but moderate intensity exercise doesn't burn anywhere near as many calories as we think and once we stop the calorie burning stops too. High intensity workouts of just 20 minutes burn an average of 250 calories each time! If that's not enough to tempt you to try one then get this; when you perform high intensity training as well as burning far more calories per minute than low to moderate aerobics you also continue to burn them lo-o-ong after the workout is finished. This is thanks to excess post workout oxygen consumption which you probably know better as afterburn. By doing high intensity exercise you create such a deficit in your bodies fuel sources that your metabolism works overtime to repair itself and recover from the exhaustive process on your muscles and your immune system. This results in burning body fat as a preferred fuel and utilizing more proteins in order to tighten and strengthen those muscles as they anticipate that you will be putting your body through another tough but brief workout again soon. You literally change your body into a lean, mean fat burning machine!!

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