Performing high-intensity interval training, where high intensity work periods are alternated with rest periods, is more effective for fat loss than steady state aerobic exercise.

A 15 week interval training exercise program produced greater fat loss, greater weight reduction, greater fat mass reduction and greater improvements in fasting insulin levels than steady state aerobic exercise over the same period.

There are many ways to perform interval training, but the basic structure is to alternate high intensity work periods of between 1 to 5 minutes with rest periods (walking intensity) of similar duration for a total of somewhere between 20 and 30 minutes.

 PMID: 18197184