Weight loss happens in the kitchen, not the gym.

Today I spent an hour doing interval training: 30 seconds hard sprint, 90 seconds active recovery.

According to the air bike, this burnt 650 calories.

Great, until you compare it to common food items. As an example, a regular (340g) sausage roll is 840 calories.

The point is, it would be a shame to put all that work in only to blow it with poor dietary choices.