How to burn 9 times more fat

A study at Laval University in Quebec, Canada found that High Intensity Interval Training helped trainees loose up to 9 times more fat then those who used conventional cardio methods (moderate speed for 20-60 minutes) based on its ability to help you increase your metabolism and growth hormone levels. Here we take a look at one of the most popular fat loss training methods used by athletes and bodybuilders today.

High Intensity Interval training is very simply where you perform periods of high intensity training (e.g. a 30 second sprint) followed by a period of low intensity training (e.g. 90 seconds of slow jogging.) It can be done with a variety of equipment and exercises can vary from using just bodyweight, dumbbells, barbells, kettlebells, medicine balls and unconventional equipment such as sledgehammers, sleds and battling ropes. The duration of the interval will depend on a few factors such as the level of aerobic fitness of the athlete themselves and their goals in mind and the ratio of Rest: Recovery may vary from 1:1, 2:1, 3:1, 4:1, 5:1.

Studies show that the main reason for the increased loss of fat is due to the effect of EPOC (Excess Post-Exercise Oxygen Consumption). This is basically the amount of calories your body will burn after the exercise session has been completed in order to return your body to the state it was in before the exercise took place. This tends to be a lot higher when completing High Intensity Interval Training compared to say a 60 minute steady run, since the body must work harder to restore blood lactate levels to normal, lower your heart rate and body temperature as well as a whole number of enzymic activity that goes on inside the body. Put simply, studies have found there to be a direct correlation between EPOC (and therefore post exercise calorie expenditure) and the intensity of your workouts, and since High Intensity Interval Training is designed to put a lot of stress on the body, it’s also ideal for burning the most amount of calories.

Beginner H.I.I.T Training

– Warm Up: 10 minutes of moderate exercise (roughly 60% of your maximum work rate)
– 60 seconds of high intensity exercise (roughly 75%+ of your maximum work rate)
– 60 seconds of moderate exercise
– 60 seconds of high intensity exercise
– 60 seconds of moderate exercise
– 60 seconds of high intensity exercise
– 60 seconds of moderate exercise
– 60 seconds of high intensity exercise
– 60 seconds of moderate exercise
– 60 seconds of high intensity exercise
– 60 seconds of moderate exercise
– Cool Down: 4 minutes of moderate exercise (roughly 50% of your maximum work rate)

Total Workout Time: Approx: 24 minutes

Intermediate H.I.I.T Training

– Warm Up: 20 minutes of moderate exercise (roughly 60% of your maximum work rate)
– 60 seconds of high intensity exercise (roughly 75%+ of your maximum work rate)
– 45 seconds of moderate exercise
– 60 seconds of high intensity exercise
– 45 seconds of moderate exercise
– 60 seconds of high intensity exercise
– 45 seconds of moderate exercise
– 60 seconds of high intensity exercise
– 45 seconds of moderate exercise
– 60 seconds of high intensity exercise
– 45 seconds of moderate exercise
– Cool Down: 10 minutes of moderate exercise (roughly 50% of your maximum work rate)

Total Workout Time: Approx: 38 minutes

Advanced H.I.I.T Training

– Warm Up: 30 minutes of moderate exercise (roughly 60% of your maximum work rate)
– 60 seconds of high intensity exercise (roughly 75%+ of your maximum work rate)
– 30 seconds of moderate exercise
– 60 seconds of high intensity exercise
– 30 seconds of moderate exercise
– 60 seconds of high intensity exercise
– 30 seconds of moderate exercise
– 60 seconds of high intensity exercise
– 30 seconds of moderate exercise
– 60 seconds of high intensity exercise
– 30 seconds of moderate exercise
– Cool Down: 10 minutes of moderate exercise (roughly 50% of your maximum work rate)

Total Workout Time: Approx: 48 minutes

About Steph 768 Articles
I'm a 1st Dan Black Belt & certified coach in Japanese Atemi Ju Jitsu, have trained in BJJ and Muay Thai and currently train in CSW (Combat Submission Wrestling) at MCKG under Mel Corrigan. I love to compete and have medalled at openweight events. I've a total appreciation for all martial arts and always eager to learn new techniques!

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