You can do interval training with any exercise machine, like the exercise bike or the rowing machine. You will then repeat this alternating jog-sprint interval 6 to 10 times.High-intensity interval training is a more efficient way to lose more weight through calorie-burning. If your body were to lapse into its anabolic phase while you were doing traditional cardio exercises after your weight training, your muscular growth will be impaired. The alternating periods allow your body to perform at higher intensity levels which usually cannot be sustained for prolonged periods of time.Example of HIITAn example of an interval training exercise would be to alternate your jogging pace and sprint pace on a treadmill or track. After 10 intervals, you can then do a cool-down jog for 5 minutes.Feel the BurnThe main advantages of HIIT workouts is that you will burn more calories in less time than you would by exercising at a steady pace for 30 minutes or more.