Speed Training

In case you are looking to burn overweight quickly or perhaps you in case you haven't got the time for long cardio workouts then dash training is the best workout. Dash training is short, sharp & intense & can be completed inside or outside of a gym.
The benefits of Dash Training & the science behind why it burns overweight more effectively than most cardio workouts are:

* EPOC (Excess Post-Exercise Oxygen Consumption)
* Metabolic Adaptations
* Phosphate Metabolism
* Glycolysis
* Intramuscular Buffering Capacity
Don't panic, this sounds complicated but I will go in to more detail, it is important to understand what happens to your body when you do positive workouts to be able to maximize the effects.
EPOC
EPOC or Excess Post-Exercise Oxygen Consumption is one of the largest benefits of dash training. Sprinting is a high intensity workout & puts your body under a great deal of stress; EPOC is where your body returns to its former state, one time the exercise is over. This expands a great deal of calories.
This type of workout is not for everyone because it can put stress on joints & muscles; however everyone can alter it to suit their needs. You can increase calorie use by increasing the intensity, for example sprinting uphill.
Metabolic Adaptions
After a variety of dash training workouts your body will up its ability to produce enzymes, these enzymes in turn, increase the storage capacity of the muscle. This lets you workout harder & longer, although this will be in the work of aerobic exercise. Aerobic exercise is exercise using oxygen. Although you are increasing the muscle capacity you are still limited to short bursts of anaerobic exercise, as these exercises are without oxygen.
Phosphate Metabolism
Another benefit of dash training is the effect it's on phosphate metabolism. Phosphate creatine stores, is responsible for the body's fuel source for muscular activity. Increasing this will have immense benefits.
Glycolysis
Glycolysis is the primary kind of metabolism in the work of sprints & is responsible for 55% - 75% of energy production in the work of exercise.
Intramuscular Buffering Capacity
The one downside to dash workouts is that due to the intensity there is much more lactic acid produced, as this accumulates it causes extreme feelings of fatigue & stiffness in the muscle tissues. This may cause you to miss training sessions or require you to rest for longer periods of time to aid recovery.
Overtime, dash training increases intramuscular buffering capacity, this lets you 'buffer' or deal with the byproducts of intense training, such as lactic acid better. Allowing you to workout out for longer periods of time at high intensity levels & recover in less time.
Examples of Dash Training
As discussed you can basically vary the intensity of dash training workouts by:

* Increasing length of sprints
* Decreasing length of rest intervals
* Dash uphill in lieu of flat ground
Training is not limited to walking, it may even be performed on an upright stationary bicycle, rower or cross trainer.
So in case you are looking to burn overweight, dash training has far more benefits than regular 40 minute cardio workouts.
For these benefits to occur, make your sprints last between 20 - 40 seconds & using rest intervals that are equal to or greater than the actual work period. Repeat this process 6 to 8 times & make positive that you spend at least 5 minutes warming up & 5 minutes cooling down.