Fat Burning Intervals--Running and Jumping Jacks

Use running and jumping jacks cardio intervals to burn more fat. Today was my day to do interval cardio and I needed to mix things up a little (interpretation: I was bored).

So, I did this running and jumping jacks interval workout. Intense circuit weight training and interval cardio workouts will increase your body's growth hormone. Research has also proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fitness and heart health.

If you want to tone up your body and look more sculpted, you should perform the majority of your cardio exercise using intervals (such as sprints).

Doing cardio sprint intervals will activate your bulky fast-twitch muscle fibers to give you a more lean and toned body. Just take a look at an athlete who competes in a speed sport. Their bodies are "ripped" for a reason (most of their training is fast).

The workout was actually fun even though it was very difficult. That means I burned tons of calories and burned some fat. I will be doing this workout again.

The total workout time was 45 minutes. This was how I did the workout:

--Running intervals, 15 minutes. Rotation: 1 minute fast, 1 minute walking

--Rest 5 minutes

--Jumping Jacks, 15 minutes. Rotation: 1 minute fast, 1 minute walking

--Rest 5 minutes

--Running intervals, 15 minutes. Rotation: 1 minute fast, 1 minute walking


Doing 10 minute segments is actually enough workout time (30 minutes). I just felt great today and went a little longer.

Take home lesson: make your workouts fun! Don't do something you hate. Find exercises you enjoy.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut


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About Mark


Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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