High Intensity Interval Training (HITT) involves quick bursts of high intensity training followed by short rest periods. High intensity is light years away from what can be seen in the cardio rooms of most gyms. You won't be able to carry on a conversation or sing along to your ipod with this type of training. The work-out is extremely hard. But it works - and it doesn't last long. So, are you up to the HITT challenge?

The best exercises to choose for HITT training are those that will allow you to use maximum exertion during the high intensity portion of the training. Running is a great choice, allowing for hard out sprints (imagine you're being chased by a Doberman) followed by a slow jog. You can use a treadmill, stair-climber or any other piece of cardio equipment that you have access to. To maximize your fat burning potential even more, it is best to perform your workouts first thing in the morning on empty stomach. Before breakfast your body is slightly carb depleted, temporarily making fat the primary fuel for energy.

As already explained, HITT involves short duration workouts. In fact, you'll only have to allocate 6 minutes to your workouts on those days. Here's how it will look:

1. Choose an exercise that you are comfortable performing with maximum intensity (sprinting, cycling and skipping are good options).
2. Perform a medium intensity warm-up for 2 minutes.
3. Perform 20 seconds of maximum intensity.
4. Recover for 10 seconds.
5. Repeat this sequence until 4 minutes are up.

That's it! Your work-out will be over before most people have tied their shoe laces. But, if you've done it right, you'll be dripping with sweat and those 4 minutes of intensity will have felt like 4 hours. Now it's time to take a shower and get on with the rest of your day.