At one time, moderate intensity endurance exercises were recommended as the ideal method to get rid of body fat. This made perfect sense because whenever the heart-rate is around 60 percent of maximum, the body seems to burn the highest amount of fat. After about 20 minutes of such exercise, you will most likely be burning a very high percentage of fat; around 85%.
Oddly, when comparing moderate intensity stamina exercises with high intensity interval training, the interval training produces more fat loss despite taking up less time and energy costs.
Interval training has been used for a long time to improve the performance of athletes. In 1994, Tremblay published the results of the study comparing high intensity interval training with more traditional endurance training. The study, publish in Metabolism 1994 Jul;43 (7):814-8, showed that the high intensity interval training group lost about 3 times more body-fat than the traditional endurance training group did.
Because the high intensity training took less time to do, and due to the fact that fewer calories had been burned performing exercise, Tremblay evaluated how much fat had been lost for every calorie burned during the routines. The high intensity interval training group lost nine times more body-fat for each calorie burned during exercising.
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