20 minute brisk walk, targeted drills.
Did the first interval portion of this month-long fat attack. It goes like this:
60 seconds hard
repeat 3 times
recover 5 minutes, then
20 minutes LSD.
The mode used doesn't matter- cycle, run, row, jump rope, chasing damn bears, whatever you like. I chose running because I really enjoy running, especially fast and outdoors. I went over to the local university cross country course, which is well groomed, hilly and secluded.
I think I actually understand the science behind this also. Intervals to get heart/metabolism up, five minute recoup to allow fat to mobilize into the bloodstream, 20 minutes more effort to burn it off. I imagine this is part of the flight or flight mechanism, from back when the damn bears were chasing us. However it works, I enjoyed it.