High Intesity Interval Training is also recommended in the Body-For-Life program with a 20 minute maximum.  As with Seaweed's HIIT, one can use any piece of equipment:  bike, treadmill, elliptical, or good-ol-running on the track. 

The basics are this (adjust treadmill speed/incline for your needs):

2 minute warm-up (i.e. walk at 3.5 on treadmill)

1 minute increase speed (treadmill 4.0)
1 minute increase speed (treadmill 4.5)
1 minute increase speed (treadmill 5.0)
1 minute increase speed (treadmill 5.5)

1 minute at lower speed (treadmill 4.0)
1 minute increase speed (treadmill 4.5)
1 minute increase speed (treadmill 5.0)
1 minute increase speed (treadmill 5.5)

Repeat last 4 minutes

Repeat last 4 minutes PLUS
1 minute increase speed (treadmill 6.0)

1minute cool down.... you are done!

One note of caution:  I started doing this on the elliptical and increased my resistance instead of increasing my speed.  While it was an excellent cardio workout, I overtaxed my thigh/glute muscles and they needed quite a bit of time to recover.  My sports therapist recommended doing a muscle-building set only 2x per week and doing a more relaxed 20 minute interval on the other days to allow my body time to recover.  I do lots of yoga to balance it all out.

That is the P.A.C.E. program that Dr. Mercola has already posted.

Very interesting.  That's almost exactly what I surmised elsewhere, taken to a higher level.  I suggested maybe 15/10, 15/10, because that's more natural activity than 30/20, 30/20, which is more natural than 60 straight; but HIIT as you described is exactly what people might do in real-world situations:  Run like hell for a moment, then catch your breath when you can after that moment is up (in other words, the 'emergency' is 'over').  Makes perfect sense!

And you say it works, even better than expected.  And it doesn't require an hour.  Perfect!

So, in practice, for example, jog around a couple/few blocks (depending), then RACE to the end of the block, then jog a moment more, then just hang out for a few...?  I think maybe a lot of us need to try that, maybe an hour after dinner.  We can DO this.  Even if we can't do an hour at the gym, in actual practice, for whatever reason.

Dr. D'Adamo says Type O's benefit from long hard exercise but Type A's are too exhausted by that and need a lower-stress workout like Tai Chi for example.  I don't think anyone ever cranked up their metabolism with Tai Chi, however.  But this HIIT should work for all Types -- if it didn't, that Type would probably have been exterminated [some 55+] centuries ago!

Hi Terse,
The article doesn't talk about interval training.  They studied the traditional low intensity cardio workout of two 30 min sessions with a 20 min rest in between  vs.  60 mins continuous workout. 

The Interval training we're talking about only allow 30 seconds to 1 min rest.  Actually, the rest period is not a rest at all; you're still going at it but at a low intensity. 

You're right, i forgot to mention a cooling down period and stretching.  that's important.  

What about heart rate? When I train I keep my heart rate above 130 for ten minutes and then decrease again to 115 for  about five minutes then bring it up again. I guess that if I kept the rate up between 130 and 170 for 30 minutes , then decreased to 115 to 130 for twenty minutes this is the type of interval training the article mentions? What do you think of that? Love Dom ox

I agree with you herb doc from one of your comments, someone has a fast, negative trigger finger. The info on my comment is the most helpful and, maybe the best all around way to fight free radicals I have ever found or read about. By grounding my wife to the earth for about a week, 80% or more of the swelling left her feet, ankles and wrist, and she was able to ride her horse for the first time in five years. Even her doctor and all of his powerful medicine couldn't do that. She has rheumatiod arthritis (autoimmune disease) and grounding her is the only thing that has ever taken the swelling down. Those free electrons from the earth feeds those free radicals the electron they are missing so they don't go hay-wire and steal one from your other cells, thus causing a chain reaction, and as the result, hanging around in the joints causing swelling and pain. I know my comment didn't have anything to do with burning fat directly, but controling free radicalsis a pretty good way to keep from allowing your cells to store a little fat because it helps them function more effeciently.

If ever who wacks that negative vote so fast, you can give me 300 negative more if you wish, but the way I figure, if I have helped ONE person from this info, then I have done my good deed for today.

I wonder, did you go to my site and read the info on grounding yourself to the earth and the benefits you can get from it, especially if you have autoimmune disorder before you gave the negative vote to me.

I have seen many comments given negative votes that I personally thought was a very good comment on the subject in question.

If we give a negative vote, then why not comment on why. It just might help in the way I comment in the future. But, I will always try to throw a bit of humor along because we all need a laugh now and then.

Roger

Rogway, this is the first I ever heard of grounding someone to the earth.  While at first it sounds a little woo-woo your explanation at least sounds plausible.  Wonder why no other source seems to know about this...?  But you say it works, from experience.  That's absolutely wild.  Please share more on this.  Resources too, please.

As to votes, I don't vote because I don't judge people on free expression, unless someone's rude and then I'll say it outright.  Or if I disagree, same thing, I'll say so.  I only regard positive vote totals as indicators that people actually read a comment -- negative votes merely cancel the positives and give the impression fewer people read that comment.  Big deal.  Maybe there's a scorecard feature but I haven't seen it and quite frankly don't even give a damn.  I have to assume whenever someone votes me down, that someone merely has absolutely no clue what I'm talking about and is too dumb to ask, so they try to trash it anonymously.  No prob -- I'm not going to waste my breath arguing with anyone without ears to hear, etc.

It's like offering a glass of water -- sometimes people just aren't thirsty at the moment.