http://au.lifestyle.yahoo.com/mens-health/weight-loss/advice/article/-/6218997/burn-fat-the-heart-way/
This is good if you have a bicycle, or exercise bike at home:
Best for weight loss
1. Cycle at 30 per cent of your maximum heart rate for five minutes.
2. Stand up in the saddle and sprint for eight seconds at 90 per cent.
3. Sit down on your seat and cycle gently until your heart rate drops to 65 per cent of your maximum and keep it there for 12 seconds.
4. Repeat this for 20 minutes.
WHY?
Research at the University of New South Wales found that 20 minutes of sprinting on a bike for eight seconds followed by 12 seconds of recovery burnt five times more fat than riding at one speed for 40 minutes. "Other types of interval training using longer work and rest periods were not found to be as effective," says the study's co-author, Dr Steve Boutcher. This regimen can be applied to any cardio exercise, so there's no excuse for any cyclophobes out there.