Interval Workout for Cravings

It’s really possible to sweat out your appetite. Doing several rounds of intense intervals might make you eat less, reports new Australian research.

In the study, researchers found that men who completed a very difficult sprint session consumed fewer calories over the ensuing 38 hours than those who completed a continuous workout at moderate intensity. "Intense exercise may suppress ghrelin, a hunger-stimulating hormone," says Aaron Sim, Ph.D., lead author of the study.

The key is to use a work-to-rest ratio of 1:4, says Sim. For example, try hopping on an AirDyne bike and sprinting as hard as you can for 15 seconds; then cruise for 60 seconds. Repeat for a total of 30 minutes. Want an arsenal of sprint workouts that squash hunger pangs? Then check out these three interval routines that follow the 1:4 ratio from John Davis, coach and exercise science researcher for RunnersConnect.net. Make sure you can comfortably jog for 25 to 30 minutes before jumping into any interval workout, and begin with a 5-minute warm-up and cool down afterward. 

Rapid Road Running
Hit the road for 30 minutes. If you’re a novice runner, sprint hard for 1 minute, and then jog easy for 4 minutes. That’s one round. Do 6 rounds. If you’re an advanced runner who is used to 30 minutes of continuous running, sprint hard for 2 minutes. Jog easy for 8 minutes. That’s one round. Do three rounds.

Track Burner
Instead of focusing on time and being a slave to your watch, center your intervals on distance. Head to a track and sprint for 100 meters—or a quarter of a lap—and then jog very easily for 200 meters. Repeat this 15 to 20 times or for 30 minutes straight—whichever comes first.  More advanced runners can sprint for 200 meters and then jog for 200 meters. Repeat this for a total of 7 to 10 times or 30 minutes.

Perimeter Punisher
Head to a football or soccer field. Along the field’s sideline, sprint the length of the field. Then jog around the remaining three sides of the field. When you reach your starting point, begin sprinting.  That’s one round. Do a total of 15 to 20 rounds or repeat for 30 minutes.

--Additional reporting by Michael Easter

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