Aerobic interval training is the introductory platform for high intensity interval training and is by far one of the best ways to burn fat. It requires relatively long workout period with short rest durations. You generally workout out for 2 to 5 minute periods with rest period of 30 seconds to 1 minute. Too much rest will allow your body to recover to a less effective rate.
Interval training requires performing sessions 2 to 3 times per week for 40 minutes or less.
High intensity interval training, or HIIT, is extremely effective for fat loss. Once you build up your endurance level with aerobic intervals, you can up your intensity by training harder with shorter intervals. HIIT only requires 1 to 3 sessions per week, depending upon your fitness goals and training level.