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Ask The Ripped Dude

"Why Does HIIT Burn So Much Fat?"

Ask The Ripped Dude: Why Does HIIT Burn So Much Fat?

I've graced more than 28 magazine covers in the past 3 years. The global fitness industry has branded me 'The World's Most Ripped Fitness Model.'
Q

I'm looking to get my cardio on! Will HIIT make all my fat-burning dreams come true?

Well, I'm not sure doing high-intensity interval training will make your dreams come true, but it will send your body into fat-burning overdrive! If you do it right, you can burn a grip of calories in less than 30 minutes per day. So lack of time is no excuse.

The main concept of HIIT is to train in intervals of differing speeds. One of the most important things to remember while doing HIIT is never allowing your body to adjust to one intensity level.

You can do interval training with many different exercises: sprinting or jump-roping, using the treadmill, stair-mill, stationary bike or the elliptical; you could even use the punching bag or do box-jumps. The key is to push through the high-intensity intervals and lower your heart-rate during the low-intensity intervals.

All-out sprinting on an inclined treadmill is riskier than jogging steadily, so stay focused during your HIIT sessions. This demanding training method needs complete concentration from your mind and your body - no weak sauce.

HIIT Has It ALL

What makes HIIT training so effective as a fat burner is that it produces excess post-oxygen consumption, a.k.a. EPOC. A study performed by Jeffrey W. King of East Tennessee State University showed that HIIT increases the resting metabolic rate for the following 24 hours.

Meaning: the fat-burning party isn't over once you step off the treadmill - it keeps going and going and going!

Another study by M. Sanchez Pacheco found that rats which performed high-intensity exercises lost more fat than the rats which performed low-intensity exercise. The rats which exercised at 80-90% of their maximum heart rate lost a significant amount of body fat compared to the rats which exercised at 60-70% of their maximum heart rate.

Many research studies found that long endurance activities like marathon running can cause muscle catabolism, or the breakdown of muscle tissue. Muscle catabolism can sometimes last up to 7 days after the endurance activity takes place.

HIIT training on the other hand, can help increase speed, power, endurance and metabolic rate, helping you burn fat faster. Professional athletes incorporate HIIT into their workout routines because it has been proven to improve athletic performance.

I use HIIT to maintain my conditioning all year; I find it particularly effective when preparing for photo-shoots. My clients use it too! Their biggest fat-loss transformations come from doing HIIT sessions.

Big HIIT
For optimum fat burning, perform a HIIT workout at least three times per week.
  • 100-Yard Track Sprints 100-Yard Track Sprints
    100m sprint, 200m walk (30 min total)
  • Punching-Bag Burn-outs Punching-Bag Burn-outs
    1 min work, 2 min rest (30 min total)
  • Rope Jumping Rope Jumping Rope Jumping
    90 sec work, 3 min rest (30 min total)

HIIT It Right

To prevent injury, start HIIT sessions with a good warm-up and end them with a proper cool-down.

Also, because you are going to burn a lot of calories in a short amount of time and may be prone to cramping, make sure you constantly keep yourself hydrated. Drink lots of water before, during and after the session.

Transform Your Body

References
  1. http://etd-submit.etsu.edu/etd/theses/available/etd-0412101-214442/unrestricted/king0417.pdf

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About The Author

Known as ''The World Most Ripped Fitness Model,'' he's very passionate about educating people all over the world about health and fitness.

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Comments

Showing 1 - 22 of 22 Comments

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cjohnson32

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cjohnson32

Definitely going to incorporate this into my summer workouts. Give me a reason to lace up the ol' football cleats and hit field.

Apr 17, 2012 8:42pm | report
 
EricG2006

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EricG2006

I incorporate HIIT training into my workout sessions on a regular basis. Now, usually I only have about 20-25min to do a cardio session so I tend to lengthen the high intesity part by a few seconds and shorten the "rest" part. It's definitely an adjustment if you are use to going all out on your cardio sessions but if you still with it, the results are fantastic!

Apr 18, 2012 10:52am | report
 
Mathematron

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Mathematron

I like WJRJ or walk, jog, run, jog where you walk 100m, jog 100m, sprint 100m, then jog 100m around a track. Do this 8 times and you just went 2 miles doing HIIT.

Apr 18, 2012 1:15pm | report
 
DamianBlaze1386

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DamianBlaze1386

I'm definitely trying this tomorrow morning.

Apr 19, 2012 1:42pm | report
 
WhitePanther

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WhitePanther

Good stuff

Apr 24, 2012 9:03am | report
 
BigVic345

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BigVic345

My workouts are full body circuits 3 times a week, would you guys suggest I do a HIIT workout on 2-3 of my off days or on the sAME day just in the morning do the HIIT and afternoon do my lifting

May 15, 2012 8:26pm | report
 
JBodyspace81

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JBodyspace81

I use Bas Rutten's MMA Workout for my HIIT cardio, it's great. There is an instructional DVD to show you what he wants you to do when he calls out numbers and other things. There is a boxing, thai boxing, all around workout and MMA workout...they are on CD's, so whichever you choose to do, you just pop it in, listen and follow his instructions. 2 min rounds with one min rest at full power with a heavy bag...really good workout!

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May 21, 2012 6:18pm | report
 
Invus01

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Invus01

I so need to be doing this, but I don't know where to start.

Jun 17, 2012 6:38am | report
 
BNastee

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BNastee

Is it bad to do hiit's 5-days a week? or even every day of the week? Also. if the goal is fat loss, doing an hit 3 times a day, is that enough? or is it justa workout you should incorporate with a workout regiment?

Jul 4, 2012 9:01pm | report
 
BigReed

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BigReed

Look like a great program, an I love boxing, gonna have to start this when I cut.

Sep 15, 2012 1:40pm | report
 
Pieterdb

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Pieterdb

I'm stuck on this 16% bf and I don't think my nutrition is to blame.

So I'm going to try this, thanks for the information :)

Sep 23, 2012 12:42am | report
 
BlackHillbilly

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BlackHillbilly

This program sounds really good..But i have a pin in my hip and 5 pins in my knee, so i can't run..Do anyone know any good cardio for me so i don't lose muscle?? I would really appreciate any suggestions.

Sep 24, 2012 8:20am | report
 
FlightDistance

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FlightDistance

I would try a bike it wouldnt really impact your knee or hips that bad. you can always also do a heavy punching bag which would work good

Oct 8, 2012 10:23pm | report
FlightDistance

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FlightDistance

gonna try to use this tomorrow. since lifting more seriously ive been getting lazy with my cardio

Oct 8, 2012 10:21pm | report
 
dgaoiran

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dgaoiran

Very informative. Thanks:)

Nov 11, 2012 1:47am | report
 
Twconklin

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Twconklin

Ill Start doing more HIT. :)

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Nov 17, 2012 8:13am | report
 
Reverend76

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Reverend76

Great information and undoubtedly works...incorporating this into my program today.

Jan 8, 2013 7:11am | report
 
ecturbo

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ecturbo

I have to start doing this. I've been lifting a lot lately and neglecting my cardio.

Mar 6, 2013 8:24pm | report
 
cassandra89

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cassandra89

Suggestions on post HIIT nutrition???

Apr 6, 2013 5:21pm | report
 
Pheret

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Pheret

The same as any other workout. Good amount of protein and some simple carbs like fruit juice or white bread immediately following. I'll mix protein powder with fruit juice, chocolate milk is good too.

Apr 7, 2013 5:13pm | report
mishratushar

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mishratushar

Have already dedicated 2 days for HIIT only. lets see how it turns out.

May 27, 2013 1:52am | report
 
Jackrn

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Jackrn

I use the LOLO elliptical HIIT app and it's amazing. I started out using the beginners mode and now I'm up to the 30 minute Advanced mode. It seriously kicks your butt. I've managed to loose 40 pounds of fat and dropped from a 38" waist to 32" waist over the last 9 months by combining this with regular strength training.

Aug 27, 2013 4:32pm | report
 
Showing 1 - 22 of 22 Comments

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