Recently, it has been proven that HIIT (High intensity interval training) is far more effective in burning fat fast, than LSD (Long slow duration) exercise. I’ve been told ‘I do cardio but the weight is not coming off’. So, I have found and written some advice to help clear up the cardio myths and help you get the burn you are looking for!
Jogging on a treadmill is a great way to a burn few calories, but it’s not something that you have to do. Instead, try doing some high-intensity interval training (HIIT) and/or metabolic resistance training which are far more effective than just steady-state cardio. You’ll be burning calories during the workout and even up to 24 hours AFTER. Plus, HIIT workouts are far more time friendly, you can work hard in a short space of time and it’s done, unlike steady state cardio. So if you are someone who is pressed for time or uses time as an excuse not to work out, then continue reading for your answer.
Although steady-state cardio is not useless and still benefits your body, studies have shown it is a thing of the past for it to burn fat as effectively as something like HIIT can. It is the short interval work that does the job. If you love a run, then great keep doing what you like, but there is no need to run for hours and hours just to burn calories, especially if it’s not something you enjoy. (If you do, then make your run a higher intensity interval one for more benefits). When it comes to cardio, there are other options out there if running or sitting on a stationary bike is not your thing.
Keep focusing on getting stronger with metabolic/resistance training and eating better, the weight will come off your body even without stepping on a treadmill (if the treadmill is not your thing!)
Compared to moderate intensity endurance exercise, HIIT causes more calories and fat to be burned following the workout
With HIIT your heart become stronger and this is because of the rapid heart rate rise, then dropping which remodels the ventricular, helping with your heart with a faster cardiac output.
Mitochondria function is improved with HIIT exercise, thus the aging process of the body is slowed down. Mitochondria in cells are responsible for energy production and transform energy into chemicals that cells are able to use.
HIIT training also helps to increase our maximal oxygen consumption which is vital because oxygen is fuel for our muscles! As we age, our hearts beat slower, pump less blood and lung capacity decreases, so HIIT is great for more oxygen.
HIIT helps with speed, strength and stamina- perfect for what we need in our everyday lives.
Metabolic syndrome, along with a combination of high blood pressure and cholesterol, abdominal obesity, and insulin resistance that increases your odds of a heart attack; are all lessened with regular HIIT training and a healthy diet.
HIIT also is proven to help relieve stress and make you feel overall better and fitter than long duration cardio exercise.
Here is a quick HIIT workout you can do anywhere
Repeat 4 times, with a 1 minute rest between sets.
30 seconds of burpees
30 seconds of push ups
30 seconds of squats
30 seconds of mountain climbers
Enjoy your new way of burning fat fast!