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Interval training simply means combining periods of very intense physical activity with periods of rest. The results from a study conducted by scientists at Canada’s McMaster University showed that interval training is one of the most effective and efficient ways to burn fat. If you’re a runner, start your interval exercise workout by jogging at a light pace for one minute; next, sprint for 30 seconds, then jog again for one minute; sprint for another 30 seconds, then repeat this cycle for a total of 10 15 intervals.