HIIT intervals (8/12 seconds on bike)

anemoneprose

The most publicized study's been out for a while, but I haven't tried this yet.

Various study participants (university men & women, middle aged men) showed a reduction in visceral fat, when they did 3 x 20 minute sessions on a bike. I don't think I can do 3x and still recover from strength training - still even working up to building capacity to get through a solid hour w/o pain - but it'd be fun to try at least one session a week.

The effect*'s derived from speed, not resistance, so maybe that will minimize recovery problems.. I am crap at biochem but apparently the aim is to keep catelcholamine levels high, and fast pedal rate (RPE 14-15) is all you need to do that. Should work on a rower, too.

pop summary: http://lifehacker.com/5989669/researchers-claim-to-discover-the-single-most-efficient-exercise-regimen

All studies are here: http://medicalsciences.med.unsw.edu.au/user/12582

Anyone done this, or have any thoughts on how to incorporate this into a week involving strength training?