IBUR Instead of Your Usual Cardio Session

Interval Build-Up Running (IBUR) is an excellent form of interval training aimed at burning fat straight off your body!!!  This specific program was introduced to me after spending an entire contest-prep period utilizing low-intensity long-duration cardiovascular activity, i.e. climbing on the stepper for an hour straight.  Below is an excellent basic sprint training protocol.  Give it a go, you never know if you will like it until you try it.

Interval Training and Sprints should not be performed on a daily basis, rather once or twice per week.  The ideal situation would be to replace two of your regular cardio sessions with Springs/Intervals each week.  Be sure to keep them a day or two apart to reduce fatigue and risk of injury and/or overtraining.