Interval training is a popular fitness-training method consisting of two exercise states in your workout: high and low intensity periods. Also known as "80-20", interval training is one of the most effective methods around burning fat and improving endurance levels, when applied correctly.
The theory behind the method is that alternating between high and low intensity workouts puts a heavier cardio toll on your body than jogging at a consistent pace would. As a result, your body consumes a lot more energy and fat is burned faster.
In order for interval training to work, you need to design a program that allows you to switch between high and low intensity modes easily.
There are several ways to do this, some fairly simple and others more advanced. If you are new to this though, it is best to keep it simple and go for sprinting exercises.
Not only is sprinting an easy and convenient method of interval training, it is also highly intensive so you can be sure you are getting a thorough workout. The important thing about interval training is to apply an appropriate ratio of high intensity to low intensity periods. This can vary greatly depending on your fitness level but a 2: 1 ratio is generally advised for beginners.
Here is an example on how you do simple interval training with sprints (do not forget to do a few minutes of light stretching specifically for your legs first rarely quads, hamstrings and calves):
Sprint for 10 seconds at your top speed. Go all out, running as fast you can as though you were in a 100m sprint race. This constituents your high intensity (intense) part of your training. Once 10 seconds is over, slow down gradually for the first few seconds but keep running at a slower pace, about 10-20% of your top speed.
It is essential for you to slow down here as much as possible so your heart can transfer in between a heavy and light cardio load. Do this for 5 seconds to conclude your low intensity (rest) state.
Bear in mind that the above numbers are arbitrary and you need not needarily follow them to a tee. The critical aspect of interval training is to first understand your own fitness limits. If you are unable to handle what was proposed above, go for something like 7 seconds of running and 3 seconds of brisk walking.
The best advice I can give here is to test out a few rounds of interval training. Once you get a better idea of your fitness level, you can design a more advanced program to take it further.