HIIT = High Intensity Interval Training....

I've been doing BFL for almost four months and this type of workout routine has done wonders for me. The idea is to do increased levels of intensity in your training (be it cardio or weights).

For example... when I'm doing my cardio I start with a walking pace, at two minutes I'll take my speed up to a jog for approx. one minute. I'll then go down to a slower pace but not as slow as I was walking when I first started. At the next two minute mark I'll again go back up to a jog/run. It gets your heart pumping and your metabolism running high.

But like everyone else says you cannot spot reduce fat ... Overall weight loss will come off all over and eventually you will begin to see the muscle definition under all those layers of fat. I'm beginning to see this and it's pretty exciting!

good luck
Kiks