How To Do Intervals For MORE Fat Burn



How To Do Intervals for Fat Burn

If you’ve wondered what makes Interval Training so effective when it comes to fat loss….check out my video on my cardio tricks to turn up the fat burn.

Interval Training is effective at burning a higher amount of fat during and long after your workout because of the INTENSITY of this workout.

One of the Biggest Mistakes I see is DURATION

Did you know …. The LONGER your Cardio Session, the more ineffective it becomes at burning fat ~ especially belly fat.

Not only do long bouts of cardio prevent you from achieving fast fat loss, these sessions actually slow your metabolism and cause your body to store more fat – not to mention significantly increase you appetite and set you up to overeat.

The solution …

Switch To Short Burst Intervals

The shorter, more-intense your session, the more you will burn more overall calories and preserve muscle, which will not only boost your metabolism but help you created that tight and lean look as you reach your ideal body.

What Are Intervals?

Intervals are simply brief, high intensity periods of exercise (where you work out as intensely as you can for your fitness level – anywhere from a 7 to a 9 on a perceived rate of exertion scale) alternated with active recovery periods (“off”) where you slow down just long enough to catch your breath before you repeat this circuit again.

For Example as demonstrated in the Video:

30 Seconds of Jumping Jacks (30 sec “ON”)

30 seconds of Toe Touch (30 sec “OFF”)

Repeat 10-15x

Your Interval Training Session can last anywhere from 10-15 minutes.

The goal – and the effectiveness – is to challenge yourself so that by the end of 10-15 minutes – you have had one heck of a workout!

If you can go MORE than 15 minutes, then you are NOT doing Intervals

The longer the session – intensity diminishes (the less intensely you can work) – and the more this workout becomes a traditional, long duration cardio session – which puts you right back into the cycle of cardio that has you spinning your wheels and getting you no where.

A True Interval Training Workout should take you NO MORE than 15 minutes.

A True Interval Training Workout SHOULD feel challenging and difficult to complete — THIS is what an INTENSE workout is all about. It should force you to step outside of your comfort zone.

This Mistake is such a HARD concept to break

Right after an excited mom purchased the IntervalsForMoms Kit, she posted on the FYM Facebook page how she just completed the first 3 Interval Training Workouts.

Totally missing the point.

If you can do 3 Interval Training Workouts in a row – then this again is NOT Interval Training.

Women are SO stuck in the self defeating mindset that MORE is BETTER.

Listen up…BETTER is BETTER.

If I have described YOU – if this has hit a nerve, has you shaking your head or yelling out – “OH NO I DO this!” then it’s time for a change!

How do you Fix It?  TURN UP the Intensity!

1. Shorten the Duration
Your Intervals workouts should be no more than 15 minutes
(not including warm up/cool down) 3 days a week.

2. Increase the Challenge
If 15 minutes is too Easy – then you are NOT working hard
enough. You can make your Intervals more challenging using
a variety of strategies – but here are 2 just to get you started.

* Shorten your Work to Rest Ratios
Instead of working 1-2 minutes ON and 1-2 minutes OFF
Try a 30:30 round. This allows you to keep the intensity high
and focused.

* Rest
REALLY rest during your “OFF” or active recovery
period. This is the time for your body to recoup, catch
your breath, get a drink – before you push it up with the
same level of intensity at which you started.

Going right along rest during….rest after. Because of
the intense nature of your Interval Training Workouts, your
body needs time to recover -just like you would between
strength training workouts. If you are doing more to get
faster results – and wondering why its not working…time
to give it a rest.

Body Shaping Tip:
Your Body changes when you are NOT working it.
Rest and Recovery are essential to your results.


If you have been doing 30 to 45 minutes (or more) of Cardio and telling yourself it’s Interval Training simply because you are rotating between HIGH and LOW periods of work – you are mistaken.

If you have been doing multiple Interval Workouts in a row — on the same day or every day of the week – you are mistaken.

Try the above Tweaks
Make your Interval Training Workouts more Intense & Challenging
Enjoy the rewards of Increased Fat Loss

Need Help?
That’s why I created this complete Interval Training Kit for Moms.


Get the most powerful cardio kit for moms!

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This DVD Kit contains…

1 DVD with:

+ 4 Full Follow Along Interval Training Workout Videos
30-30, 60-60, 60-30 and 45-15 Each Interval Session takes you through a full 15 minute workout

+ Intervals Exercise “Learn It” Video Library
Never again be BORED – Take Complete Control over Creating your Own Personalized Fat Burning Intervals Workouts. Access an Intervals Video Library filled with over 30 moves that range from beginner to advanced – body weight to equipment based – options for work “on” and options for active rest “off” – the combinations you have for your Interval Workouts are literally endless!

Downloadable Tools:

+ 4 Downloadable Interval Training Soundtracks
30-30, 60-60, 60-30 and 45-15
New length, new protocols, new music, custom tracks with my voice. Created by Workout Muse

+ Intervals Success Guide
This downloadable Guide is filled with step by step instructions on how to get started, when to schedule and how to design your own Interval Training Workouts. Includes Intervals Workout Design Templates, Dozens of Intervals Workout Samples, Suggestions for Modifications, Cool Downs and FAQs.

(NOTE: You also have the option to receive everything listed above as a digital download and choose to not receive a DVD of the workout videos)

Any Questions or Comments About The Intervals for Moms?

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2 Responses to “How To Do Intervals For MORE Fat Burn”

  1. Rachel says:

    You suggest doing intervals 3 days a week.
    Should I do some other kind of exercise than intervals on the days I’m not doing them.
    e.g alternate days of intervals and strength?

  2. Ellen says:

    Holly – can you please say a few words for beginners, or maybe I should call it moms still in recovery?

    I’ve 5 months postpartum, and my fitness level has slipped quite a bit over the past 7 months – for good reasons! This baby (#4!) took quite a lot out of me physically, and only about a month ago did I start feeling physically normal again.

    So now I’m trying to get back to things, and my fitness level is so low right now I’m wondering whether there’s some “introductory” period when I need to be gentle on myself, slowly getting back to some level where I can push harder and “really” do intervals.

    What do you think?

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