Interval training is better for weight loss than the traditional cardio workout. Researchers have found that quick surges of energy, followed by a brief recovery period, can diminish both weight and body fat. During the intervals, the muscles burn a substantial capacity of their sugar stores. This process causes a response in which they swiftly re-fuel by extracting glucose from inside the body.
Insulin is involved in this process, and over time the body becomes more sensitive to small amounts of insulin. If the insulin levels are elevated, then the body cannot correctly burn fat in the body. When the body becomes more receptive to smaller amounts of insulin, you can recharge the fat burning process. Intense exercise reduces the oxygen available to muscles, which forces them to burn fat for energy instead.