Whether you’re 20lbs overweight or 5lbs overweight, a HIIT workout routine can help you burn belly fat fast. I feel that it is the best cardio for weight loss. While you can achieve your weight loss goal by combining diet, strength training, and even steady state cardio, HIIT can take your fat burning to the next level.
HIIT stands for high intensity interval training. The basic premise behind HIIT is that you work really hard for a short burst and then have an active recovery period. For instance, sprinting for 30 seconds then jogging or walking for 1 minute would be a standard rep set. A person would repeat this cycle several times throughout the workout.
The HIIT workout provides many advantages that are not normally found with other workout techniques. Your legs get a good workout with a HIIT workout. If you perform HIIT a few times per week, you probably don’t even need to do strength training for your legs, unless you have a desire for bigger legs. And HIIT increases your body’s fat burning potential The intense intervals allow for the release of fatty acids into the bloodstream. This kind of interval training technique also boosts levels of HGH. HGH is a hormone that promotes fat burning yet preserves muscle. To top it off, HIIT workouts create EPOC, an after-burn effect which lets your body burn more calories for hours after you have finished exercising.
With so many benefits, it is still important to realize that HIIT is not perfect. A big disadvantage is that this cannot be done every day. It is easy to over train your body if you’re doing strength training for your leg muscles in addition to HIIT. This can be a serious condition where the muscles become over tired and more prone to injury. To avoid this, it is best to vary your cardio routine from day to day.
You can modify your HIIT training in a number of ways. First – change the length of your sprint intervals. By working at high intensity for shorter intervals you will exert more effort during the high intensity parts of your workout. This increased level of effort will result in a stronger release of HGH. Additionally, these shorter intervals will release more fatty acids into the bloodstream.
If the time of the high intensity intervals is lengthened, the body will exert more effort. This results in the body burning more calories. Additionally, these longer intervals deplete glycogen levels (carbs) allowing your body to burn more fat after the completion of a workout.
You can also adjust the length of the recovery period. This is the walking or jogging portion of the workout that allows your muscles time to recover. The duration of the sprint interval should be proportionate to the time of the recovery time. If you sprint for 30 seconds and recovery for 30 seconds, the ratio is 1:1. If instead, you sprint interval is 15 seconds and your recovery interval is 45 seconds you have a 3:1 ratio.
When your recovery interval is longer, 2 or 3:1 for example, your high intensity interval can be more strenuous. The more exertion, the more HGH your body can release. Longer recovery intervals protects your muscles from becoming overtrained and lessens the chance of injury.
Using a shorter ratio of sprint to recovery results in glycogen depletion, lactic acid buildup and a more efficient after-burn effect or EPOC. This can also cause a greater risk of overtraining the muscles.
I think that your best cardio for weight loss combines the features of these HIIT workout routines to give you all of the benefits, a strong HGH release, fatty acids released in the bloodstream, calorie burning and glycogen depletion. The first part of the workout is short interval HIIT with a long recovery ratio. Sprint or run for 15 seconds and follow with a jog or brisk walk for 45 seconds. In this way, you will release high levels of HGH and fatty acids. I prefer to warm up for 2 minutes and then perform 8 sets of this type of HIIT for a total workout of 10 minutes.
Add half an hour of steady cardio activity at a moderate pace. This provides an active recovery for your muscles. Using steady state cardio burns off the fatty acids that you have released into your bloodstream with the first HIIT portion of your workout.
End with long, high intensity intervals combined with shorter recovery periods. This will keep your glycogen levels low and prompt your body to burn fat for fuel long after completing your workout. I perform 1 minute sprint intervals with 1 minute of jogging. The sprint intervals for this portion are not as intense as the first phase, by necessity as your muscles will be slightly tired. This final portion should be about 10 minutes as well.
This gives you a complete 45 minute HIIT workout that provides the best cardio for weight loss. This routine should allow you to burn belly fat fast no matter how close or far you are from your ideal weight.
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