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For weight loss you're better off doing endurance training, and lots of it. Hours each week.

If you look at the amount of calories used, interval vs sprint training is pretty much the same thing.

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10y ago
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Q: Is interval training or sprint training best for losing weight?
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Trying to lose weight can be a long, frustrating road if you’re not sure how to do it effectively. Diet is a big part of burning fat and losing weight—by tweaking your diet, you can ensure that your metabolism is working at its optimum rate. However, a more important part of losing weight when you are trying to burn fat is your exercise regimen. Using interval training is a smart choice; by following this plan, you can work it into your exercise routine and see results fast.1. First, you need to decide whether you want to do just cardio interval training or if you’d like to use dumbbells or weights in your routine. Cardio is a good choice if you just want to burn fat. However, if you’d like to add muscle while burning fat, you’ll definitely want to do cardio with dumbbells in your interval training.2. If you’ve decided to do cardio interval training, it’s time to plan your workouts! You’ll get the best results from doing the workouts 3-4 times a week with at least a day of rest in between.3. For cardio interval training, you can alter this plan to fit any cardio equipment you use, or you can simply run outside in the streets or on a track. To start your interval training, run at a moderate pace for about a minute. Then, push yourself as hard as you can for thirty seconds. At the end of the thirty seconds, you should feel like you have to slow down or stop. Go back to your lower level of activity for a minute and repeat. Do 5-10 minutes of this and then take a one minute rest. Repeat as you are able. An important part of this training is to not take too many rest breaks; you want to keep pushing your body for optimal results.4. For dumbbell interval training, you should plan on starting with one or two workouts a week—they are very physically demanding. To start, get two medium-weight dumbbells and box with them for thirty seconds. Slow down for one minute, and then repeat the boxing at the highest intensity you can manage. This routine should only last about 10-15 minutes to avoid muscle strain. As you become more adept, you can add additional workouts during the week or increase the weight intensity.