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16 Min. Intervals vs 20 Min. Varied Intervals


Hi, I'm preparing a running interval with the goal of losing weight and I'm curious as to which one do you recommend. I've done both and I'd like to understand what would be better and why (more for my knowledge and understanding).

16 minutes intervals:

Running for 30 seconds at maximum speed
Jogging for 2 minutes
And weekly increasing the speed / decreasing the pause.

After let's say 3 weeks:

40 sec max speed
1 minute pause

Or, 20 minutes varied intervals (taken from Body For Life):

5-10 are marks you give to your intensity (on a 1 minute sprint). A 5 is an easy 1 minute jog, a 10 is running for your life for 1 minute.

5 5
6 7 8 9
6 7 8 9
6 7 8 9
6 7 8 9
10 5

I know they are both good, I've got results with both of them but if I'd have to choose one over the other for losing fat what would you recommend?


Im calling troll.

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Try alternating between the two


If they both work for you then pick one, or alternate, or do which ever one you feel like doing on a given day.