Fourth Estate Sports Columnist Andrea Frinfrock 

When it comes to cardio I dread it just as much as the next person. Running on a treadmill for miles is not something I want to do to burn fat, but I do enjoy doing high intensity interval training (HIIT). This method involves switching between very intense bouts with less intense exercise in between. This can also be applied to weight lifting in the gym.

Fact: HIIT is a better way of burning fat than running at a steady state cardio for a long period of time. When you run at 80% to 90% of your max heart rate, you burn fat from those stubborn spots for fueling your body throughout the workout. This workout style will increase your metabolism and burn more calories up to 24 hours after. Another benefit of HIIT is that it can help improve your endurance levels.

For the workout this week, I will be demonstrating it on a treadmill but this can be done on any cardio machine.  
Start out at jogging pace for a minute. Then, pick the speed up to a fast run or sprint; whatever fits your fitness level. After 45 seconds to a minute, bring the pace down to a fast walk on an incline of 10 for ninety seconds to a minute. Then, repeat the process for a complete twenty-minute workout.  For a challenge, increase the speed of the run and/or increase the incline.  Walking at an incline helps target your glutes and thighs.

Finding your maximum heart rate:

It’s said that you should exercise for 20 to 30 minutes at your target heart rate for weight loss, but most do not know this magical number.  Here’s a quick and simple way to calculate your target heart rate.

220 beats per minute – your age