When most people think of cardio, they think of long, boring jogs, or endless hours on the elliptical. The picture to the right shows an extreme example of the different training outcomes of a marathoner (“steady state” cardio) and sprinter (high intensity interval training cardio). High Intensity Interval Training involves alternating between very intense bouts of exercise and low intensity exercise. As an added bonus, there’s also an afterburn effect known as EPOC (excess-post exercise oxygen consumption). My 12-Week BuiltLean Transformation Program is based on HIIT because it’s so effective at burning fat.
If you are a beginner, I would recommend only trying HIIT if you can do a session of cardio for 20-30 minutes at 70-85% of your max heart rate.
NOTE: Interval training should begin with a 3-5 minute warm up and end with a 3-5 minute cool down to prevent dizziness, or nausea. I do this HIIT workout all the time on a treadmill, jumping rope, or doing kettlebell swings. Any type of cardio can be used with interval training, but I would caution against running more than a few times per week, because the demands on your metabolic system and joints are significant. Impact of exercise intensity on body fatness and skeletal muscle metabolism” Metabolism, vol. Also, in terms of fat, can you please provide a comparison (i.e For a 175lb male, 20 mins of HIIT is equivalent of X minutes on a treadmill or X minutes on a an ellyptical)? I agree with most everything in this blog entry, especially about using HIIT to train as opposed to steady state cardio. Ultimately, even though there is not doubt intervals are better than steady state, you picked images which would show the most contrast between a marathoner and a sprinter, which isn’t necessarily accurate. One more thing to mention is when I go for a jog, I love to incorporate a little interval training into it. My question basically is, how many minutes do you have to sprint to equal to 30 minutes of jogging? So assuming you weigh 175 pounds (80kg) and you jog for 30 minutes, which is around 7 METs, you are burning about 300 calories. I also want to emphasize in my opinion, HIIT is not about calorie burn, but about increasing your aerobic capacity substantially and improving your hormonal response. Sprinters are mainly anaerobic and they have a lot more fast twitch muscle and their explosive speed depends on how much anaerobic power they can produce in a short amount of time. I’d also add that elite endurance athletes do a lot more interval training than the average gym rat can ever imagine to do. Hi Greg, I thought (my mistake) it was obvious the picture was just an extreme example of both training outcomes and genetics. Regarding interval training, the research study you presented uses an ergometer as the training modality.
Since Greg seems to be having a very similar issue to the one I had over two weeks ago, I’d like to reiterate (possibly more calmly) the issue with the two pictures you used. Comparing the average sprinter to the average marathoner (of similar age and ethnicity) would reveal a much more subtle difference. Quite frankly, I feel it’s irresponsible for an otherwise knowledgeable fitness website to use this particular tactic. The picture to the right highlights the difference between the body of a marathoner (“steady state” cardio) and sprinter (high intensity interval training cardio). I like to increase the incline to make it even harder on the intervals when running on a treadmill. I have been trying to lose my last bit of weight to hit my target goal of 175, currently at 187. That’s great news that you have improved your body and lost 5kg in only one month with some help from interval training.
It sounds like you have a positive mindset to help push you through and reach your potential. I am doing 3 min warm up and 20 min HIIT 15 secs intense and 15 secs slow in the spinning bike. You can start with doing 30 seconds hard on the elliptical, or stationary bike, then 1 minute resting and repeat. 1) I got on the treadmill on Tuesday and just barely got through 18 minutes (with a 4 minute warmup) and had to stop because my body was so fatigued… have others found that when they first started interval training that they hit a period of fatigue?


2) Since starting the higher intensity cardio and weight training I feel skinnier, firmer etc but gosh darn if the scale won’t budge.
The best cardio workouts for fat loss are workouts that last for about 45 minutes and of course burn loads of fat.
There are also many other cardio exercises that burn tons of fat like high intensity workouts, Fartlek training and many others but the long runs are the ones that keep people coming back for more because it is not so stressful. If do these workouts 5 times a week and hit about 40 to 50 kilometers a week, I guarantee that you can lose load of fat and look super lean.
Do not think that the best cardio workouts are only for the super fit people only; you too can do it too.
The best cardio workouts will help you lose fat fast but for long term fat loss, you just got to have advice from Tom Venuto! Doing cardio exercises is probably the single most important thing you can do to get a flat stomach. First you should know that you can't lose fat in just one part of your body, like your stomach.
With that said stomach exercises are essential for toning your abs and training your stomach muscles. Lie on your back on the floor with your hands behind your head or on the floor by your hips, with your knees bent and your feet lifted six inches above the ground. Use your abs what exercises to do to get a flat stomach not swing your legs to create momentum.
Place your left hand at the side of your head and your right hand on the left side of your abdominals or on the floor next to your thigh. Curl your body up with a twisting movement, bringing your left shoulder toward your right knee. This is a simple and very effective exercise that works all three areas of your stomach exercises with fitness ball. Straighten the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
I know that some people prefer a video tutorial, if you do you can watch this great ab workout video tutorial.
It is recommended that you do the lower ab exercises and the oblique exercises before the upper abdominal exercises.
I wrote an article on why you do not need any special exercise equipment to get a flat stomach. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain?. Aerobic interval training versus continuous moderate exercise as a treatment for the metabolic syndrome: a pilot study. High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. The effect of a brief sprint interval exercise on growth factors and inflammatory mediators. I do have a question though that has been on my mind for a while and it will be nice if anyone can also contribute to the answer.
There may be no definite answer but it would be appreciated if I get a rough figure at least. Quite simply, that is why science uses averages: The extreme case gives a misleading result and does not accurately reflect the reality for 99% of cases. I commend you for taking the constructive criticism in stride, something I often find myself hard to do. Anyways, I have been jogging around 3.5-4 miles a day on the treadmill at 5 MPH (haven’t tried faster just to make sure I can keep the pace) and I was wondering how much HIIT you would recommend to compete with that? I do get the burn in my chest, I am sweating profusely and on my last cycle I feel like puking. I have heard so many types of cardio workouts that helped many people lose body fat but the best ones that are sessions that last as long as 45 minutes. It is supposed to bring your heart rate up to 70 percent of your max and then you just maintain it. Yeah, I know, you must think that I am crazy but in reality, this is the amount you need to do.


Some require machines or special equipment, others simply require a floor to lie on and a little motivation and determination. If you are thinking about crunches, sit ups or other stomach exercises check out the link above, you are going to be surprised. By doing cardio exercises you will burn fat all over your body, reducing what exercises to do to get a flat stomach fat covering your stomach, making your stomach muscles show. So if you wish to get a sexy flat stomach you should definitely include stomach exercises in your workout routine. We will talk about the different exercises to lose belly fat and choose the best three exercises for a flat stomach. Concentrate on contracting your abs, you should feel your lower abs working after a few repetitions. Slightly bend your knees and bring them in towards the chest and lift the shoulder blades off the ground.
Some of them don't work and most of bootcamp exercises without equipment aren't more effective then the regular crunch. The gentleman you used for your marathoner is of different descent than the gentlemen used to illustrate a sprinter. Endurance events are aerobic in nature which requires high VO2Max numbers and superb oxygen delivery to the muscles.
If I do intervals it’s at least 16 repeats of 200, 10 repeats of 400 or 6 repeats of 800 meter sprints at various speeds (the longer the interval the slower the speed). Although the extreme example you provided is TECHNICALLY accurate, it appears to be a deliberate attempt to mislead your readers. Unless all of your readers are in this 99%, then the presentation you have given is not accurate.
For ladies, high intensity interval training won’t make you very muscular, but does help you get leaner faster. When you feel like stopping, just say this to yourself, “Why not I do five minutes more, just five minutes.” This will help you break the threshold! Remember, you still have to exercises for hand arthritis and exercise properly to get rid of the fat around your midsection. When you do cardio exercises your body will burn calories and when you burn more calories then you consume you will be losing fat, stomach fat included.
When it comes to just jogging, I’m able to go for 40 mins and thats under very hot weather because at the moment I live in Kuwait. You need to stay up at or above lactate threshold for 2+ minutes to get the benefits of interval training. It relies on slow twitch muscles and the less weight the athlete has to carry the better off they are.
I recommend that for the first week, you try to hit 20 kilometers a week and same goes for the next. Keep your lower back in contact with the floor as you raise your upper torso three inches from the ground. In addition, the man used to illustrate a marathoner is significantly older than the man used to illustrate the sprinter. Regarding the exercise, I would not recommend exercising too intensely, because you may burn yourself out.
Muscle mass (as well as the ability to put on muscle mass) decreases with age, and the roughly 20 years between these two men are certainly enough to make a difference. But to say that HIIT works for your benefit so you won’t end up looking like the guy on the left is just stupid.
I don’t see your average gym rat running that long ever let alone running it at the intensities I run it at. 1 minute running, 1 minute rest) and increasing the number of cycles (I wouldn’t go much above 10).



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