It’s just another day in the gym. You just spent a good hour lifting and you are ready to go home. But wait, you forgot you still owe that treadmill or stationary bike the better half of an hour, didn’t you? What if I told you that you don’t have to do this? What if I told you there is a better way? If you are like me and you despise pacing about on a machine because you have better things to do with your time, then I’ve got something for you. I’ve got the formula for turning you into a fat-burning furnace; you’ll go from flab to fab in record time!

I know, I know. For years, we’ve been told that the best way to approach fat loss is to perform steady-state cardio for between 30 and 45 minutes. The latter is no longer true. One thing is for sure, it’s not physically taxing and it takes more time than it’s worth.

The problems with steady-state cardio:

• Time-consuming (a minimum of 30-45 minutes is needed or it’s ineffective)
• Boring, boring, boring…
• Burns fewer total calories (fat loss is as simple as calories in minus calories out)
• Makes you feel like a hamster (they have no choice but to perform cardio on a wheel, due to cage confinement!)
• Must be done more often (3-5 days a week if you want consistent fat loss)
• Possible Muscle loss (if cardio is done at too quick a pace for long durations)
• Does not contribute to strength or muscle gains
• Seems to take ages to finish

In light of scientific research, there’s a new cardio king in town. It’s called High-Intensity Interval Training. This is probably the best approach you can take if you want to maintain (or possibly gain) slight strength and lean muscle mass, all the while burning fat. In fact, it has been proven to burn fat up to 50% more

What exactly is HIIT?

High-Intensity Interval Training is exactly as it reads - high-intensity exercise performed at varying intensities. Sprints, circuits, compound full-body routines are all great examples of HIIT.

And the benefits of HIIT?

• Greater fat loss for less time spent in gym
• Performed less frequently (2-3 times a week, as opposed to 3-5 days a week)
• A phenomenon called EPOC (Excess Post-Exercise Oxygen Consumption); extra calories are burned post-exercise
• An elevated metabolism for up to 24 hours post-exercise
• HIIT sessions typically do not exceed 15 minutes.
• Elevated energy for the rest of the day

So drop that “fat-burning zone” you’ve been adhering to on the treadmill or bike and take your cardio out to the track. Better yet, find a hill or some bleachers. In addition to peak cardiovascular benefit, you’ll be shredded to the bone when you follow the HIIT plan below!

The HIIT Plan (M-W-F)

This 3-day program is really simple:

1. Get some blood flow going with a steadily-paced warm-up for 5 minutes at 30 percent effort.
2. Sprint at a pace that is between 80 and 90 percent of your best effort. for a period of 45-60 seconds. (AKA all-out sprint)
3. Rest until your heart rate steadies and you catch your breath (3-5 minutes).
4. Repeat for 5 or 6 total sprints.

Let me know how the HIIT Plan works for you. Share your comments and success stories if you’d like- I love hearing about other people’s accomplished goals! Until next time…

Update: Isreal Lagares of the famous fitness blog “Fat Man Unleashed” has posted about his HIIT experience, so if you are still unconvinced, I recommend giving his article a read.