Check out this great video of my friend Ray Wetterlund III, CSCS - Owner of High Voltage Fitness & RW3 Fitness in La Jolla, CA, as he brings you his HIIT workout - High Intensity Interval Training for MAXIMUM fat loss and afterburn. HIIT workouts help you burn calories up to 36 hours AFTER your workout. It's 9x more effective than traditional cardio - slow cardio that lasts for 45-60+ minutes.
Who wants to spend countles hours on the treadmill just wasting time and productivity? HIIT is not only the MOST effective fat burning workout but also the BEST for time efficiency.
Typical exercise-rest ratios: 1:1, 1:2. 1:3 which are all dependent upon exercise mode/fitness level. Ex: 30:30, 30:1:00, 30:1:30. You can also split the difference on either the speed(intensity) or the rest (low intensity).
Now get to it and do some work son!!