High intensity interval training (HIIT)-performing repetitions of a series of high-intensity exercise bouts followed by rest-builds fitness and decreases fat faster than prolonged aerobic training. Training explosively on a treadmill, stationary bike, rowing machine or elliptical trainer will build endurance. While it is painful, you can increase endurance, power and strength in only a fraction of the time it takes to do a traditional aerobics workout.
The method is simple: Do 4 to 8 sets of explosive exercises on a stationary bike, treadmill, rowing machine or elliptical trainer for 30 seconds at 90 to 100 percent of maximum effort.
Rest three to four minutes between sets so that you are fully recovered. Scientific studies show that HIIT builds endurance, maximal oxygen consumption, increases muscle glycogen and enhances mitochondrial capacity (mitochondria are the powerhouses of the cells). (Nutrition Action health letter, December 2012).