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Cardio intervals should be another important part of your training program. Doing intervals with a higher intense pace for 30-60 seconds, alternated with a more moderate pace for 60 seconds, for 15-20 minutes a session, and with a few minutes of slower pace for a few minutes to cool down. About 3-4 times a week will give very good results.

Combining the weight training and cardio intervals should only take 35-45 minutes on the days you choose to exercise. You should start to see changes in your body fairly quickly if stay focused and persistent with your routines.

When I am swimming laps hard and fast, I like to call this the fat burn. I have had fun and good results with it, so I am going to tell you how to fat burn in the pool. And your question might be how many calories does swimming burn off anyway? I will answer this along the way, so hang on.

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