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Think slogging it out at the gym five days a week will help you shed unwanted tummy fat? Think again. A 12-year study conducted by Dr Steve Boutcher at the University of New South Wales has proven that just 1 hour of interval sprinting a week achieves better results than five hours of intense aerobic exercise a week.
The trick is to exercise smarter not harder, and with 20 x 3, it’s all about the technique. The 20 x 3 plan for optimum fat burning involves repeated sprinting at near all-out intensity for 8 seconds followed by low intensity exercising for 12 seconds, for a period of 20 minutes. You can sprint using a skipping rope, a rowing machine, or even boxing, but the best place to start for beginners is the humble exercise bike. It’s easy to keep time and you can adjust the resistance of the bike to suit your fitness level.