By Selene Yeager

If you've been losing the battle of the bulge, it's time to push your cardio workout into high gear. Research shows that vigorous cardio workouts melt fat faster than longer, less intense routines. "When you push your body hard, it has to boost blood flow and oxygen delivery to adapt," says Martin Gibala, Ph.D., a professor and the chair of the kinesiology department at McMaster University in Ontario, Canada. "That can increase your calorie burn and your body's ability to metabolize fat." One study found that a single 30-second sprint ups blood levels of human growth hormone-which boosts lean muscle and can melt fat-by a whopping 530 percent!

To put the quality-over-quantity prescription into practice, replace your usual cardio workout with this plan, created by Los Angeles trainer Valerie Waters and melt fat fast! Get more celebrity workout routines by Valerie Waters.

The Plan

How it works

Do each cardio workout twice a week for a total of 6 cardio sessions. If you have time for only 4 in a week, add cardio workout A to either B or C (shouldn't be a chore-it's just 10 minutes long!).

You'll need

A jump rope and a 6- to 8-pound weighted ball or dumbbell.

Comments (2)

November 3, 2018
hey i found a rapid weight loss program that can help you lose up to 23 pounds of pure body fat in just 3 weeks!!! watch this video here ->
October 27, 2018
Did you know there’s a “deep detox” you can do first thing in the morning to burn more fat? you can burn 1.2lbs daily and It only takes 13-seconds! watch this video :