HIIT training - 15 ways to burn more fat - Women's Health & Fitness
7. HIIT training

While pundits quibble about decimal points and standalone studies, to burn fat with cardio, you can’t go past intervals. Commonly shortened to HIIT, high intensity interval training demands intervals at 90 per cent of your maximum heart rate* (MHR), interspersed with bouts at walking pace. For the record, most steady state cardio hangs around the 60 to 70 MHR mark. A good rule of thumb for HIIT is 20 seconds/10 seconds (sprint for 20, walk or jog for 10).