MELISSA BAGNALL, FITNESS FOR LIFE :: The question I am asked most frequently is how to get rid of that spare tire around the middle. Most people know they need to do cardio to reduce body fat. So they go to the gym and try to do a little more cardio each day, but there is a limit to how much time any of us can devote to doing endless cardio. The answer is to make your workout more efficient, not longer and longer. I have one word for you; intervals. You will burn more calories in less time and move closer to your goals to lose weight and keep it off. Let's look at an example of an interval workout that you can do as you walk through the neighborhood.