If you do a 45 minute run or a really brisk walk (aerobic) you aren’t requiring a tremendous consumption of oxygen uptake. But, when you crank it up – breathless!- and go anaerobic then you are actually burning more calories. And, your post recovery metabolic activity is elevated.

Aerobic – Running 5 miles = approx. 3.7 cal/hr./lb burned

Anaerobic – 6-8 Short 30-90 second intervals = approx.  13.8 cal/hr/lb burned

Ok, here is the skinny on how to make exercise work for you in fat loss within 5-6 weeks and get totally ripped in 12 weeks! Increase the intensity of your effort to 90% of your heart rate maximum for 30-90 seconds and then take an equal time rest and repeat for a total of 6-8.

How do you gauge “intensity” or 90%? The easiest way is to feel that you’ve reached a point of failure between the 30-90 second mark. You are breathless and can’t speak hardly a word.

Another way to determine your 90% heart rate maximum work effort is to wear a heart rate monitor. However, this means that you’ve determined your heart rate maximum (HRM). But, there is a problem in using the different mathematical formulas that are supposed to determine your maximum. They can actually be off base by 20-30 beats per minute.

I suggest wearing a heart rate monitor and doing the exercise by failure method unless you have access to a facility that will measure your max for you. Immediately after the 4th and 5th interval check the reading on the monitor and that number will be a close estimate of your heart rate maximum.