When it comes to weight loss, many people are misled to believe that they need to perform aerobic exercise 5 days a week for 30 minutes each day. While this may help some people lose weight initially, it leaves many struggling to lose weight in the long term.
A newer approach to weight loss is called burst training. Also known as high intensity interval training, burst training involves performing intense exercise for shorter duration of time. Instead of doing continuous aerobic exercise (with oxygen) for 30 minutes, burst training is purely anaerobic (without oxygen) and is performed for 30- 60 seconds and repeated 2-8 times with periodic 1 minute rest intervals. To do a burst training, you perform an intense exercise such as sprinting as hard as you can for 30 seconds and then rest for 1 minute. You then repeat this 3 times. A typically burst training session such as this can last 6 minutes.
The video below by JJ Virgin, fitness gives a good explanation of burst training: what is is and how to perform it:
This video below by Dr. Mark Smith PhD explains why you should burst fit: