Interval Training High intensity is one of the most effective ways to quickly lose body fat and improve cardiovascular fitness. Not only do you burn more calories while you are doing the training, also stimulates metabolism much more than lower intensity training. Although more difficult, interval training high intensity offers enormous benefits for you. More calories than low-intensity training burns, which means you can burn more fat in shorter workouts. Higher intensities stimulate your metabolism much after workouts than lower intensity training. This means that you continue to burn calories and fat for long periods after completing the training. Training at higher speeds, as the high-intensity training can dramatically improve athletic performance. Football players can run faster and recover more quickly between sets. Tennis players can keep chasing balls for the longest points. Even endurance athletes can benefit by teaching their bodies to work at a faster pace.