Interval Training 
Cardio HIIT: intense and effective cardio workout promises tremendous results
With the specific cardiovascular training HIIT (High Intensity Interval Training) it is possible. The workouts are very tight, characterized by a high intensity and promise many benefits, and performance improvement. Thus, by HIIT you not only increase the stamina, but also stimulate fat burning and improving explosiveness and speed. HIIT stands for high intesity interval training (very intense interval training), training sessions are a permanent change of pace running. Usually takes one session a maximum of 15 to 20 minutes - due to high intensity. HIIT is also interesting for those who complain about, too little time for sport during the week. Despite the limited time spent HIIT promises more effective use compared to a long endurance exercise 40-60 minutes at moderate intensity. 
The training principle of HIIT can be applied to any endurance training. Whether you want to go run a lap, by bike or are you want to get improvement on one of the many cardio equipment like elliptical machine, treadmill, rowing machine, stepper or ergometer in the gym. In beginning do a five-minute warm-up phase of the program. After starting the HIIT workout go with the first minute of a moderate speed, which is then followed by a worsening pace. The intensity may well be at 90 to 95 percent of maximum heart rate, with the sprint pace for 15 to 20 seconds this will be maintained. Then there is a constant change between moderate and intense movement speed. Overall, the training should take 15 minutes and at the end do a five-minute cooldown. HIIT: Training plan example
HIIT training can also be varied. The ratio can also be 2:1 amount, ie 20-second sprints, alternating with 10-second jogging phases, at least six repetitions should be done. Since the HIIT method, is a really heavy, strenuous exercise, novice or untrained should not touch it first. One should, according to a study by the Laval University in Quebec using HIIT to burn nine times more fat than if trained over a longer period (40 to 60 minutes), at a moderate pace. According to scientists three 10-minute HIIT sprint units a week are enough to achieve amazing effects training that are even better success than a long-lasting cardio workout on the bike or running. It is certainly questionable whether these results one-on-one to be transferred to any average Joe who do not train under the supervision of scientists. HIIT is definitely worth a try. With the high intensity intervals more total calories per kilogram of body weight can be spent, the hormone output is increased and stimulate the metabolism and fat burning is enormous. Moreover, the condition is improving and is strengthening the cardiovascular system. And thanks to the tantalizing prospect of good results in shorter workouts, it’s worth it!
