I've really been getting into interval training of late I find it a much more interesting workout rather than just plodding along at the same speed for an hour I've been reading things online and am glad to find out that studies have found that interval training specifically HIIT training is able to give fantastic cardio improvements and also encourages EPOC or the after-burn effect to use even more calories.
Check this link to read more
http://www.sciencedaily.com/releases/2007/06/070627140103.htm
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