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Interval Train

Interval training involves mixing in bouts of intense exercise with recovery (or lower-intensity) periods. For example: alternating between running and walking, for 60 seconds each activity. According to the American College of Sports Medicine (ACSM), these short, intense bouts burn more calories than working at the same intensity for the same amount of time. How much more depends on the intensity of the workout and your fitness level. The recovery periods allow for greater intensity during the work periods and, therefore, more calories burned overall.

High intensity intervals produce a greater after-burn effect known as Excess Post-exercise Oxygen Consumption (EPOC). "The body burns more calories as it returns to its pre-workout state. EPOC has been shown to keep energy expenditure elevated above your resting metabolic rate for up to 16 hours post exercise," says Neal I. Pire, author of "Plyometrics For Athletes at All Levels."

(CREDIT: GK Hart/Vikki Hart/Image Bank/Getty Images)
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