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"Can You Get Fit in Six Minutes a Week?" asks the New York Times Well blog. Wishful thinking. If six minutes a week is all it took, America wouldn't have a fitness problem.

But when researchers used rats to create two very different exercise scenarios, the results really were very interesting. One group was made to swim for six hours -- two sessions of three hours each. The other group swam in short, fast bursts of extreme intensity -- 20 seconds at a time -- for a total of four and a half minutes. What they found was that the muscles of both sets of rats had undergone molecular changes that indicated increased endurance.

It's called interval training. We've talked about it here before at That's Fit, about how it can increase fat loss, work your heart and lungs, shorten your workout time and suppress your appetite. Sounds perfect, right?

There's always a catch.

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Depart the 45-minute cardio kick and pump up your fitness intervals to zap away belly fat. This ruler of fitness efficiency is fantastic at targeting ab fat and more.

FitSugar shares six important reasons why you need regular interval training in your workouts. Do 'em and your abs will cheer.

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Liz Neporent is a diet and fitness expert and author of 12 fitness bestsellers. She regularly appears on national TV programs and is the president of Wellness 360, a New-York based wellness provider.

It's so frustrating when you make an effort to lose weight -- an honest-to-goodness, try-your-heart-out effort -- and it goes nowhere. (Of course, who doesn't feel a smidge of impatience right from the get-go? There's always a little part of you that expects to be transformed after just one workout.) My clients often cite lack of results as one of the top reasons for giving up on an exercise. So, for those who have ever felt like they've been left at the starting gate when trying to lose weight by exercising, here are a few tips that may help.

Work Harder. When you first begin an exercise program, even a leisurely stroll can leave you sucking wind. After a few weeks, you'll notice that the same amount of exercise won't leave you quite as breathless, and your heart won't thump quite as loudly. That's a sure sign of progress, but it's also a sure sign you need to kick into a higher gear. In fact, there's some scientific evidence to suggest that doing one or two hard-hitting workout sessions a week can rev up weight loss; when you push yourself, you burn a greater number of calories per hour and can pump up your resting calorie burn rate for several hours -- or even several days -- afterwards. For stalled weight-loss efforts, add one to two weekly "interval training" workouts (that's where you mix speedy, high-intensity intervals lasting one to five minutes with slower recovery intervals lasting an equal amount of time).

When it comes to exercise, walking is the go-to choice for a simple, accessible, inexpensive yet effective workout. Simply lace up a sturdy pair of shoes and go. But I've discovered that if I forget my music player, walking can get a little ... well ... boring. At least when I'm stuck on a neighborhood route that I've walked 1,000 times.

If you find yourself getting in a walking rut, trying playing games to entertain your brain. You never know -- they just might make you walk a little longer and a little stronger:

• I Spy: Find an object that starts with A -- automobile, maybe? -- and work your way to the letter Z. Don't turn for home until you're at least half way through the alphabet.
• Interval Challenge: Pick a nearby landmark and run or race-walk to it, walk until you catch your breath, then pick a new landmark and do it again.
• Let Chance Plan Your Route: Bring a coin on your walk. At each corner, give it a flip. Heads means go straight, tails means turn.

How do you keep your mind occupied while on a long walk?

If you missed our daily postings this past week, we invite you to take some time to catch up on our prior week's news and gear up for a new week of healthy living information and inspiration.

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Interval training is a good way to get an intense workout in a short period of time. But does it help you lose weight? Ashley's got the latest, as does Jonny.

Jillian Michaels -- Find out why she doesn't believe in cheat days, her least favorite workout and why contestants on "The Biggest Loser" have a 65 percent success rate (compared to five percent nationwide).

Three weeks to thinner thighs? Sign me up!

Ever wonder how Anne Hathaway stays so svelte? Get her secrets ... straight from her trainer.

So your arms need a little toning, you aren't alone. Let Fitz teach you the right way to work your triceps so you don't waste your time.

Ben & Jerry are so sweet, they make you believe that they want to be your friend. But don't get sucked in by the pithy names on those little pints of ice cream ... they're loaded with calories -- lie around 920 of them.

If you're looking for Michelle Obama, check the gym. She's probably there burning off her Valentine's gift -- a luscious, chocolate-covered brownie cake.

Take a hike! No, really, take one. It's good for you, and lots of fun too. Bev's got a neat trick to plan your next outing into the wilderness.

Have a great week, everyone!

Between working, sleeping and re-watching episodes of Lost (it takes up a lot of time, believe me), I try to find the motivation to get my butt in gear at the gym. But getting there is only one battle. Reaching the 60-minute mark as I chug along on the treadmill is another.

I'll be honest. Sometimes -- no matter what I have blaring on my iPod -- running on the treadmill feels like watching paint dry, only I'm sweating profusely while doing it. That's why I was beyond thrilled to hear recent research suggest that a 3-minute, high-intensity interval workout might mimic health effects of a longer, more moderate exercise session.

Are you looking to improve your body? Silly question, isn't it? I think almost all of us have an area or two (or three or four) that we'd like to improve. While you can't lose weight in certain spots, you can target and tone your problem areas. Here are eight tips:

• Want to lose that muffin top? Try sprints, interval training or other intense cardio exercises. Also, when doing crunches, aim for constant tension in your abs. Pilates is also great exercise for your core.
• Trying to lose weight all over? Be sure to mix up your exercise routine. Try doing something different twice a week. Adding fast bursts of fitness to your routine can help, too. And don't forget strength training!
  
• Looking for a better bottom? Plyometrics are great for your glutes. Hip extensions and step-ups are also good choices.
• Want to shed back fat? The seated row and wide-grip lat pull are effective for this area. But don't forget the cardio. Also, it's a good idea to work the opposing muscle group so work your pecs as well.

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FitSugar has a simple and effective tip to share: Really push yourself for five minutes of your workout.

My favorite exercise is a cardio DVD that I follow in my living room. Without realizing I was doing it, I often follow FitSugar's tip. I use the weights for a while longer than the instructor, I pump up the intensity, or add some of my own moves to make the workout just a bit more challenging.

Whatever your workout of choice is, try adding five minutes of high intensity activity. Push yourself and let your body get a little winded. Unless you have asthma or another condition that contraindicates you for this type of high-intensity exercise, the change in pace will be good for your workout.

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