Our last step to include to achieve sustainable weight loss is high intensity interval training, otherwise known as HIIT. HIIT focuses on short bursts of max effort followed by short rests/recovery periods. This allows you to increase your heart rate and burn more fat in less time, making it the most efficient type of cardio you can do, since HIIT sessions are usually not longer than 15 - 20 minutes.
HIIT workouts produce greater improvements to participants than conventional endurance training, improves VO2 max, and reduce risk of type II diabetes by preventing the accumulation or worsening of insulin resistance.
Transform your current workouts into HIIT styles with 30 seconds of high intensity work for 1 - 2 minutes of rest: