Fitness and Muscle

When I’m asked which type of cardio is the best way to burn fat, I always recommend High Intensity Interval Training, or HIIT. It’s a proven way to burn fat without spending hours on the treadmill and you’ll even be burning fat long after the workout is finished. I also recommend it if you’re trying to maintain muscle while shedding fat, as other forms of cardio can be counter productive when it comes to building muscle.

What is High Intensity Interval Training or HIIT

HIIT is a form of interval training that involves high intensity exercise in short periods, followed by rest periods of lower intensity exercise. During the high intensity periods you really have to push yourself to the limit, training both your anaerobic and aerobic energy systems.

HIIT is beneficial in several ways. Due to the intense nature of the workout, you’ll burn fat during the recovery period outside the gym, as your body uses energy rebuilding the muscle tissue.

Other forms of steady state cardio, such as cycling or running are not ideal when trying to build or maintain muscle, as the body can go into a catabolic state and eat away at the muscle.

You’ll also spend less time in the gym. Due to the intense nature of HIIT, the workout will take less time than an average steady state cardio activity but you’ll feel the effects long after you’ve left the gym.

HIIT Workout

Here’s a typical example of a high intensity interval training workout:

• Do a five minute warmup
• Sprint at your maximum for 20-30 seconds
• Jog or walk for 2 minutes
• Perform 6-10 times, sprinting at maximum  intensity followed by recovery for 2 minutes
• Finish off with a cooldown.

This is a basic example that you can tailor to your needs and fitness level.  There’s also a wide range of info about HIIT available online.  If you want a visual example check out this video which was posted by turbulence training.

Obviously HIIT is not for everyone. Due to the intensity you need to be in reasonable shape before attempting HIIT. If you’re concerned it may be best to consult a medical professional before attempting. However I recommend it to anyone trying to burn fat and build muscle.