Torch The Fat With High Intensity Interval Training

Today I'm going to show you a sprinting routine that will turn you into the human "fat burning" torch. I know, sounds cheesy, but bear with me on this. It's called HIIT - High Intensity Interval Training. The concept is pretty simple as the name suggests. Research comfirms that short, all-out bursts of effort have a more profound effect on fat loss than a medium-paced jog lasting many times longer. Sprinting is about getting the heart rate high quickly. Sprints help stimulate HGH (human growth hormone) and elevates testosterone, and it can boost your immune system. Studies also show that interval sprinting is a great way to boost your V02 Max (your maximum rate of oxygen consumption). A study by scientists in Canada compared the impact of moderate-intensity aerobic exercise and high-intensity aerobics on fat loss. The long duration group burned twice as many calories, so you would assume they would burn more fat than the high intensity group. However, when the researchers recorded their body composition measurements, the interval group showed that they lost the most fat. In fact, the interval group lost 9 times more fat than the endurance group for every calorie burned. Wow.

So increasing your V02 Max with interval training is more effective for reducing body fat than endurance training. 15 to 20 minutes from warmup to completion and you’re done. Even doing just one set of sprints per week improves speed, muscle mass, bone density, cardiovascular strength and aerobic capacity. So forget the 45 minute "slog and jog" routine. Get moving. Fast.

This routine transitions from low-moderate intensity intervals to very high intensity intervals. 15 minutes may seem to good to be true to lose weight, but it is not. However, you must keep in mind this is not a cake walk. If done correctly, it's a butt-kicker, but extremely rewarding and time-saving. HIIT will boost your metabolism so that you are burning calories later in the day. If you're new to this, start with 90 seconds at a moderate pace (approx 50% maximum effort) and go as hard as you can for 30 seconds.

• Warm up for five minutes.

• Exercise as hard and fast as you can for 30 seconds. You should be puffing for breath, feeling like you can’t go another second.

• Recover for 90 seconds, still moving, but at slower pace.

• Repeat the high-intensity exercise and recovery a maximum of seven more times if you can. In the beginning do only two or three until you build up stamina.

Make sure you give yourself enough recovery time between sprints. Don't rush it.

Here's a great demonstration video from Craig Ballantyne of Turbulence Training.

Complete a total of 5-8 intervals your first time. That's all you have to do. Only 5-8 minutes of actual working sets, and you are on your way to torching some serious fat. You can also apply the same concept running outside, swimming, jumping rope, using the intervals proposed above.

Here is a progression for building up your intensity as you advance:

Beginner: Tough for 30 seconds, easy for 90 seconds. (3 to 1) 

Intermediate: Tough for 30 seconds, easy for 60 seconds. (2 to 1)

Advanced : Tough for 30 seconds, easy for 30 seconds. (1 to 1)

More Advanced 2: Tough for 60 seconds, easy for 60 seconds. (1 to 1)

Increasing Intensity

To ramp it up a notch, progressively increase the jogging speed of your intervals by .5. 

Warm up for 3 to 5 minutes. Level 3.5 on a treadmill.

Run for 30 seconds. Level 7.0 

Walk for 60 seconds. Level 3.5

Run for 30 seconds. Level 7.5

Walk for 60 seconds. Level 3.5 

Run for 30 seconds. Level 8.0

Walk for 60 seconds. Level 3.5 

Run for 30 seconds. Level 8.5

Keep alternating like this for 10-20 minutes. 

The One-Two Punch

It you have the time, walk on the treadmill or elliptical for an additional 15 to 30 minutes and really take advantage of your fat burning. The HIIT exercise you just did releases free fatty acids into the blood-stream. By following up with 15 to 30 minutes of low level cardio, your body will burn the released fatty acids for fuel.

Limit the total cardio to 30 minutes in the beginning stage. So if you did 20 min of HIIT then just walk for 10. Or walk for 15 min if you did 15 minutes of HIIT.

As you progress, you can increase the total cardio to 40 minutes. So If I did 15 minutes of intervals I follow up with 20 min of walking on the treadmill. If I did 20 minutes of high intensity, I simply walk for 10-15 minutes.

If you are new, start with a 3 to 1 interval workout and just do one or two tot HIIT workouts a week. You don't want to over-train by having too many intense workouts in the same week. Some weeks I only do one HIIT session after my strength training workout. On those days where I am fatigued or not "feeling my Wheaties", I simply walk for 30 minutes after doing my weight lifting routine.

Give it a try but make sure you don't go banzai and overtrain. Start easy, and progress at a sensible rate. And as always, consult your Doctor or primary health care practitioner before starting any fitness regimen.

Thank you for taking a moment of your valuable time to read this article.

The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.

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