Lose your love handles in record time















Running intervals,
or sprints with intermittent rest periods, burns three times as much
fat as running at slow, consistent speeds, according to new research
from the University of New South Wales, in Australia. We've developed a
6-week plan to rev up your body's natural fat afterburners.




Start by taking a baseline measurement of your endurance at high
speeds. Head to a track, football field, or other measured area with
room to run. Sprint for 45 seconds and record your distance. Rest for
60 seconds, then sprint again for 45 seconds. If you don't regularly
run intervals or don't participate in intermittent sports, your second
span will probably shorten by as much as 25 percent, says Craig Ballantyne, M.Sc., C.S.C.S., owner of Turbulence training.com.
"A distance drop of only 10 percent between runs is excellent," he
says. Use this plan to improve your endurance and burn fat, measuring
your progress every week.

















The Program

Alternate between workout A and workout B for a total of 3 sessions a week for 6 weeks.

Workout A
Jog 2 minutes, do the exercises at right, then do the intervals below.







































REPS EFFORT TIME REST 1 50% 60 sec 60 sec 1 75% 60 sec 60 sec 3 OR 6* 100% 30 sec 90 sec
Workout B Jog 2 minutes, do the exercises at right, then do the intervals below. REPS EFFORT TIME REST 1 50% 60 sec 60 sec 1 75% 60 sec 60 sec 3 OR 6* 100% 45 sec 90 sec
* Do 3 of these high-intensity intervals the first week, and 6 each week after.

















Prisoner Squat
Stand
with your hands behind your head. Sit back at the hips and bend your
knees to squat down. Squeeze your glutes and push back up. Do 10 reps.

















Waiter's Bow
Pinch
the skin of your lower back. Push your hips back and bow forward as far
as you can while squeezing an inch of skin. Contract your glutes and
stand back up. Do 10 reps.

















Elbow-to-Instep Lunge
Step
forward with your left leg and place your right hand on the floor.
Press your left elbow down toward your left in- step. Do 6 reps a leg.

















Single-Leg Romanian Deadlift
Stand
on one foot. Keeping the arch in your spine, push your hips back and
lower your hands. Press your heel into the floor to return to standing.
Do 6 reps with oneleg, then 6 with your other leg.

















Lunge
Take
a large step forward with one leg. When your front thigh is parallel to
the floor, hold for 2 beats and return. Repeat with your other leg.
Alternate for 6 reps per leg.

















Leg Swing
Swing
your leg in front of you, then bend your knee and swing it behind you
so your heel moves toward your butt. Do 6 reps with each leg.








menshealth.com