If simultaneously accelerating fat loss and improving your cardiovascular health sounds like something you might be interested in, consider following a workout program that includes interval training.

To get the most out of an interval training workout, it must include a variety of exercises, tension, resistance, interval lengths, and duration. The key to making all these variables work for you is understanding the sprint portion of the workout. More or less, you are sprinting when you can no longer carry on a conversation with someone and, perhaps even more accurately, are working at 90 percent of your max effort.

The following workout, designed by Maximum Fitness magazine, is one that can be completed on a treadmill, an elliptical machine, on a running track, on a stair-climber -- just about anywhere. The interval concept can easily be implemented into almost any cardio-based workout.

Warm-Up..............Light Jog..................5 minutes
Sprint...................90% Effort...............10 seconds
Jog.......................70% Effort...............30 seconds
Sprint...................90% Effort...............10 seconds
Jog.......................70% Effort...............30 seconds
Sprint...................90% Effort...............10 seconds
Jog.......................70% Effort...............30 seconds

Note: Repeat the above cycle for 20 continuous minutes
Incline/Resistance: Increase incline or resistance setting by five percent every five minutes