What Is The Best HIIT Workout To Maximize Fat Loss?

What is High Intensity Interval Training? High Intensity Interval Training..

Best HIIT Workout To Maximize Fat Loss

What Is The Best HIIT Workout To Maximize Fat Loss?

What is High Intensity Interval Training?

High Intensity Interval Training involves alternating between very intense bouts of exercise and low intensity exercise.

For example, sprinting for 30 seconds, then walking for 60 seconds is high intensity interval training.

HIIT can be used both anaerobically (in the gym with weights) and aerobically with cardio.

Why Is HIIT the Best Cardio to Burn Fat?

Exercise physiologists used to believe that “steady state” cardio was superior for fat loss because relatively more fat is used by the body as fuel at lower exercise intensities than at higher intensities.

The “Fat Burning Zone” shown on most cardio equipment as only 60%-65% of max heart rate is really a myth and is NOT optimal for burning fat.

Yes, you burn more fat relative to glycogen when going for a walk, but what we care about is total fat burn.

At higher intensities, you are burning far more fat, even though the fat/glycogen ratio is lower.

In addition, interval training allows you to exercise at very high intensities for a much longer period of time than steady state, so you burn more fat.

As an added bonus, there’s also an afterburn effect known as EPOC (excess-post exercise oxygen consumption).

You increase your metabolism and burn more calories for up to 24 hours after interval training, whereas going for a jog burns almost NO calories after.

Other HIIT Benefits

There are a number of great benefits to High Intensity Interval Training besides serious fat burn that include:

Increased Aerobic Capacity – The amount of oxygen your body can use (oxygen uptake) is increased, so your overall aerobic capacity can increase faster than with low intensity endurance exercise

Increased Lactate Threshold – Your ability to handle increased lactic acid buildup in your muscles increases

Improved Insulin Sensitivity – Your muscles more readily suck in glucose, instead of the glucose going to your fat stores

Anabolic Effect – Some studies show that interval training combined with consuming slightly more calories than you burn creates an anabolic effect, which helps you put on muscle.

The opposite occurs with steady state cardio, which for long durations is catabolic.

Three Ways to Burn Fat With HIIT

1. HIIT the treadmill

  • Warm up for three minutes at 75% of your 5k pace (10kph should be fine).
  • At minute three increase the gradient to 10%.
  • Continue running for 30 seconds then straddle the treadmill (jump off the belt).
  • Rest for 30 seconds while you increase the speed by 5kph
  • Jump back on for another 30-second sprint
  • Repeat this process until you can no longer complete the 30-second set.
  • Allow three minutes’ recovery and repeat for desired number of sets (beginners: one, advanced: three).

 

2. HIIT the bike

  • Cycle at a low resistance for a three-minute warm up at 70-80rpm.
  • At minute three, increase rpm to above 90.
  • Every 30 seconds increase the resistance by one level and maintain an rpm above 90.
  • Continue until you can no longer hold the rpm above 90.
  • Allow three minutes recovery and repeat for desired number of sets (beginners: one, advanced: three)

 

3. HIIT the rowing machine

  • Row at a comfortable pace for a three-minute warm up.
  • Set the screen to display calories.
  • At the end of the third minute explode into maximum effort with the aim of burning as many calories as possible in 60 seconds.
  • Ease off for 60 seconds. Then complete another 60-second set.
  • Continue for desired number of sets (beginners: three, advanced: 10).

 

But what is the best HIIT workout?

Best HIIT Workout

If your a beginner this is best for you:

Beginner’s Layout

  1. Minutes 1-4 (Warm-Up) Jog at about 50% effort
  2. Minute 5 (Workout Interval 1) Sprint 30 seconds at maximum effort Jog/Walk 30 seconds
  3. Minute 6 (Workout Interval 2) Sprint 30 seconds at maximum effort Jog/Walk 30 seconds
  4. Minute 7 (Workout Interval 3) Sprint 30 seconds at maximum effort Jog/Walk 30 seconds
  5. Minute 8 (Workout Interval 4) Sprint 30 seconds at maximum effort Jog/Walk 30 seconds
  6. Minutes 9-12 (Cool-Down) Jog at about 50% effort

 

After every two workout sessions, one can increase the number of “workout” intervals they do each time up until about 10 total “workout” intervals.

This will allow for a steady progression of fitness levels, and help one realize the full potential and results of interval training.

While it’s definitely possible to perform this training using a variety of methods like with a Stairmaster, bike, or treadmill, it’s more beneficial to apply a simple unassisted running technique.

Because sprinting causes a greater peak in oxygen consumption, it is most ideal for HIIT workouts.

Advanced HIIT Layout

  • Minutes 1-4 (Warm-Up) Jog at about 50% effort
  • Minute 5 First-Half (Workout Interval 1) Sprint 20 seconds at maximum effort Jog/Walk 10 seconds
  • Minute 5 Last-Half (Workout Interval 2) Sprint 20 seconds at maximum effort Jog/Walk 10 seconds
  • Minute 6 First-Half (Workout Interval 3) Sprint 20 seconds at maximum effort Jog/Walk 10 seconds
  • Minute 6 Last-Half (Workout Interval 4) Sprint 20 seconds at maximum effort Jog/Walk 10 seconds
  • Minute 7 First-Half (Workout Interval 5) Sprint 20 seconds at maximum effort Jog/Walk 10 seconds
  • Minute 7 Last-Half (Workout Interval 6) Sprint 20 seconds at maximum effort Jog/Walk 10 seconds
  • Minute 8 First-Half (Workout Interval 7) Sprint 20 seconds at maximum effort Jog/Walk 10 seconds
  • Minute 8 Last-Half (Workout Interval 8) Sprint 20 seconds at maximum effort Jog/Walk 10 seconds
  • Minutes 9-12 (Cool-Down) Jog at about 50% effort

 

Using these 12 minutes as planned, for 3 times a week, will no doubt have anyone reaping the benefits of new leanness and more within 8 weeks.

To help stay on track for the duration of the program it is be best to monitor heart rate during exercise in order to ensure that the desired intensity levels are reached.

Body fat and weight should also be recorded at least on a weekly basis so changes can be made to diet and training in order to better reach your goals.

What Kind Of Results Can You Expect From HIIT?

There are a multitude of great results to be gained through HIIT, and nothing could express them more clearly than these bullet-points:

  1. A better body composition. HIIT’s short duration prevents catabolic states from arising and consuming muscle tissue, but at the same time elicits a strong fat burning effect. This ultimately means less fat and more muscle.
  2. Those new to this type of training will possibly find themselves with better eating and sleeping habits as their body adjusts to the demands of the workout.
  3. The quick and explosive method of a short HIIT workout can often lead one to feel more energized rather than drained. Overall a HIIT trainee may find themselves with a better mood and feeling more energetic.
  4. Bouts of intense work effort that are associated with HIIT will better sports performance, with quicker and more agile movement.
  5. An increase in VO2 max, or the maximum oxygen uptake that one has. This spells better anaerobic capacity for those who are interested in more than just a lean physique and want the ability to back it up.
  6. Metabolism can be increased for the next 48 hours, helping to burn 50% more fat overall than steady-state cardio.
  7. Excess post-exercise oxygen consumption (EPOC): oxygen is consumed in greater amounts for a certain period of time after HIIT. This causes up to 9 times more fat being burned while in a resting state.
  8. Anabolic hormone production may increase, allowing for gains in muscle mass.

 

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Daniel Messer, RNutr, CPT
Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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