Part and parcel to any efficient fat burning regimen is you will want to add cardio to the mix. Cardio means you want the heart rate to rise and stay at an accelerated pace for small durations. We often call it working up a sweat.

What we have learned from the Michael Thurmond Six Week Body Makeover that exercise is actually secondary in importance to eating correctly.  Certain foods will keep you thin and certain foods no matter how small the portions will make you fat.  Mastering the answer to the critical question of what certain foods do to your body will transform your fitness results. 

Still the reality is that when we are released from a program like Michael Thurmond Six Week Body Makeover or 17 Day Diet, and we are living our lives absent that structure, we may want or need to exercise more. We may want to have more activity because we like to be active. We may want to look extra good for beach season. We may want to get fitter for a sport.  Whatever the motivation or necessity, we’ll want to have a couple simple but highly effective exercise in our pocket that give us an effective cardio workout.

One of the best incorporates three of the best emerging principles for effective exercise. First, we want to make it quick so we can move on to do other things. People shy away from fitness or the idea of getting into shape many times because they don’t want to be stuck in a gym for 1 to 2 hours a day. I hate the thought of it myself. 

Second, we want an exercise that gets our heart rate up for short durations. What we’re seeing is using interval principals beats long slow jogging or cardio machine workouts. High intensity is the way to go because it burns fat faster, gets you more ready for athletic activity and is more effective at shaping the body.

Third, we have to focus on safety. Many of the high intensity interval program workouts we use at home have a structure and an experienced person in charge who can make sure you are working just hard enough without working too hard. The problem becomes more vexing when we don’t have one of those programs or we want to go outside. 

I love interval running as a quick all-around cardio workout that gives you serious results. Interval running is basically running each day for no more than a half-hour. You do it outside and you focus on changing the length, speed and time duration every day. One day you do a slow jog. The next you do 10 sprints of 50 yards. The day after that you do a run somewhere between sprint and jog. Day 4 you might want to jog to sprint and back down in the same run. Keep track of your results and try to do a little extra each day.

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