There are as many theories on calorie burn as there are calories in a venti double chocolate chip Frappuccino. Do steady-state cardio. Mix cardio and weights with circuit training. Stay in the fat-burning zone.
Will these things help you lose weight? The simple answer is yes, at first. Once your body adapts to the stress placed on it, gains from training level out and a plateau is reached. The body, much like the brain, needs new and different stimuli to perform at an optimal level.
On the surface, it appears that the more fit you are, the harder you have to work (and the longer you have to spend working out) to achieve the same benefits as in the past. This, too, is true, at least on the surface.
Who has time to spend hours in the gym lifting weights, jogging on the treadmill or swimming laps, only to have to spend more time doing it as you build your tolerance for activity? How do you get harder, better, faster, stronger and lose fat when you're on a schedule?
Enter interval training.
Everyone can do it; it's based on an individual's rate of perceived extertion -RPE (i.e. how hard a person feels they are working on a scale of 1 [sitting quietly] to 10 [all-out sustainable effort]). It can be paired with a heart rate monitor to train to targeted heart rate zones.
It's flexible to any type of cardio exercise, indoors or out, and can be used in weight training as well. It can be adapted to train for specific sports.
The time needed to see benefits from interval training can be as low as 20 minutes, and if/when a higher level of intensity is reached, workouts can be had in 15 minutes.
That's a definite benefit if you're looking to squeeze in a good workout before the kids get home, before happy hour on Friday, or when you've slept through your 5:30am workout alarm.
Do the claims surrounding interval training (and specifically high-intensity interval training or HIIT) really stand up? Yes and no. Remember - if it sounds too good to be true, you're probably getting a dose of lies, damn lies and statistics. Will you burn 9x more fat - as many of the HIIT programs claim? That's unrealistic. However, the body will be forced into anaerobic function for short periods of time, releasing more fat-burning enzymes to deal with the hard energy expenditure and depletion of quick-acting glycogen.
Getting started
First, as with any exercise program, you need to assess your abilities. If you have injuries, joint problems, or are sedentary, you will need to establish a base of fitness that will enable you to perform higher-intensity exercise without exacerbating chronic conditions. Definitely talk to your doctor before you take on a high-intensity program; he or she may want to assess your cardiovascular health and readiness.
Second, choose the cardio exercise you prefer. If you are using a treadmill or elliptical machine, note that you will have to tweak your time a little to account for the time it takes to accelerate and decelerate to ensure you get your heart rate/RPE into the upper limit. Again, any cardio exercise can be turned into a higher-intensity workout - stair running, jumping rope, walking, biking, swimming, running, etc.
Choosing an interval plan
Choosing a plan can be as simple as warming up for five minutes, then cycling through 1 minute of moderate-level exercise (RPE 5-6), then 1 minute of all-out effort (RPE 9-1) for 20-30 minutes.
There are sprint and hill intervals to increase endurance in walking, running, and on the elliptical; swimming intervals; interval training for speed; the only limitation to the variations is your personal fitness level. Even if your first interval training session doesn't go as well as you planned, take heart - you will get better with time, and within a month you should notice an increased capacity for work and more endurance.
Risks of interval training
As with any high-intensity exercise, the risk of injury is greater compared to steady-state activities. Proper form should be maintained at all times; if you cannot maintain form, reduce either the intensity or the duration of your intervals until you can. (Remember, you're going to improve over time and rushing will not get you there any faster.) Don't overdo on time - 30 minutes should be the upper limit for intervals - the point is to maximize the cardiovascular and fat-burning benefit in the least amount of time.
Rest between sessions of interval training will keep you from overuse injuries and exhaustion. Most people find 2 interval sessions a week (on non-consecutive days) yield noticeable results.
Resources for interval training
Interval workouts for beginners
Why the "fat burning zone" is a myth
Interval training: good exercise for all ages (NPR)
Impact of high-intensity exercise on energy expenditure, lipid oxidation and body fatness (study)
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