High-intensity intermittent exercise is more effective at burning fat than other forms of exercise. Regular high-intensity intermittent exercise helps to improve both aerobic and anaerobic fitness.
Weight loss occurs when a person consumes fewer calories than he burns during day-to-day activity. The body breaks down muscle and fat to make up for the deficit in calories. Exercise increases the number of calories that the body burns per day, and strength training encourages the body to preserve muscle and break down fat. Excessive low-intensity cardiovascular exercise can be harmful to the body's composition, encouraging the breakdown of muscle instead of fat.