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At my home academy. for a long time after i just prayed somebody would be more out of shape than me. the warm-ups at house are legend darely tough. they're proud of it, lasting in some classes, they say, a half hour and beyond, a ferocious unrelenting interval training. mortgage mortgage you go a block over, you're at alamo square, super high real estate. and five years ago, it there was like the hood and changed a lot. they started off -- ryan would be outside of the street, a bar, with a weber grill and built up

They're great because they're wireless and you're not getting tangled up in cords. >> are these water workout toys. >> these are mitt. you can do high intensity interval training in the water. you put your hands on them so they kind of create resistance. you're doing high intense interval without the injuries. >> so you're going to cool down and make iced tea in this incredible cup mug thing. >> this is wonderful because nothing says summer like iced tea in the fridge. you put this loose container in boiling water. wait five minutes, take it out, put in ice, shake it up, shake it up and five m...

Exercise, just like eating, is about quality. when we exercise with higher quality or more resistance, we use more muscle fibers, we get tired faster and we have to exercise less not because we're lazy but simply because we're working our muscles more effectively. >> what about when you're on the treadmill and it says you're in fat-burning mode after so many minutes? >> there's no such thing as fat-burning mode necessarily. what we want to do is cause a fundamental change in our body. rather than try to rip calories out of it. >> cardio is better for burning fat than resistance training? >> ab...

Think things through. >> i would do better if you would come and yell at me as i'm going to the refrigerator. >> you may not feel that way. >> exercise. top level tip. consistency is key. is that really the thing that will keep you losing weight? >> with weight loss, absolutely. being consistent with your diet program, with your exercise regimen is what will get you results. if you start a fad diet for a month, and it's not sustainable, you will go back to the old way, you will put the weight back on and then some. you want to find a program. simple, manageable tips. no deprivation. >> remodel...

>> every day was a struggle but i pushed myself and i got further and further. >> announcer: there's a method behind the madness... shaun t's max interval training. traditional interval workouts feature extended periods of moderate exercise interspersed with short bursts of intense effort. but shaun flipped that on its head. with max interval training, you do extended bursts of intense exercise and only stop long enough to catch your breath. >> how's max interval training feel? >> whoo! >> announcer: this revolutionary training method produces record-setting results. with max interval training...