Burning Fat 24/7 (3 of 3)

Increase Your Metabolism With High Intensity Interval Training (Part 3)

High Intensity Interval Training (HITT) is simply a form of high intensity cardio in which you alternate back and forth between periods of high effort and periods of active recovery.

For example, you may run very hard for a period of one minute and then follow it up with walking for one minute, repeating that 8-10 times for an intense fat burning workout that’s less than 20 minutes.

Granted, there are many more advanced variations of HIIT that produce even better results, but that’s a very basic explanation to give you a basic understanding.

So, does it work?

Let’s just say a study was done that compared a group that did 20 weeks of aerobic/endurance training to a group who did 15 weeks of High Intensity Interval Training.

While the aerobic/endurance group actually burned more total calories during exercise, the HIIT group lost 9x more body fat. That wasn’t a typo. Yes, 9 times more body fat in 5 weeks less time!

The clear choice for fat loss is High Intensity Interval Training. Because it all comes down to elevated metabolism AFTER your workout is completed (known as the after-burn).

So, here is an example of a great way to implement the HITT to your exercise routine: 

First, choose your exercise (running outside, stationary bike, treadmill, etc). Your first 90 seconds is a warm-up so go slow, break a sweat, and get your blood pumping. On a treadmill for example, you’d be at a 4 or 5 speed.

Once you’re warmed up, it’s time to start the intervals. Each interval consist of an exertion period (going fast) and a recovery period (going slow), and you should turn up the intensity after each interval (go faster, increase the incline, etc), so that by the time you get to the 20-second exertion period, you should be giving it everything you have.

So, here’s how it works:

  • Warm Up: 90 seconds
  • Interval Set 1: 60 second exertion; 90 second recovery
  • Interval Set 2: 50 second exertion; 90 second recovery
  • Interval Set 3: 40 second exertion; 90 second recovery
  • Interval Set 4: 30 second exertion; 90 second recovery
  • Interval Set 5: 20 second exertion; 90 second recovery


20 seconds of high-intensity doesn’t sound like much, but if you’re doing it right, you should be winded, gasping for air, and drenched in sweat. And after a few weeks, apply the “progressive” principle by making changes (use a bike instead of a treadmill, etc).

If you hit a plateau, continue to make changes. Make your first exertion 50 seconds instead of 60 (and change the next 4 intervals accordingly). But…. always turn UP the intensity whenever you decrease the duration of an exertion period.

This is just one HITT idea. I’ve got many more up my sleeve that I can share. But this is a good one to start with. So c’mon…. start today!

PS. Next week’s posts will be on how to create and maintain an optimal fat-burning environment within your body….. so stay tuned….. you won’t want to miss that!


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This entry was posted on May 11th, 2012 at 1:01 pm

One Response

  1. Rick Peterson says:

    Such a great article! I like how you share your ideas with us and this article is very informative. I would like to try the training soon and hopefully will have more endurance for the training.

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