High-intensity interval training (HIIT) burns plenty of calories, but occasionally turning down the volume allows your body to draw more of its energy from fat stores.
Interval training calls for you to work in both high and low zones, but most people stay at the higher intensity for most of the workout, which compromises how much fat is burned.
Adding in resistance and power elements can help you make the most of your cardio session and keep you at an ideal fat-burning level.
Stand farther back on the treadmill deck and use long strides to push forward, keeping a full leg extension. DISCLAIMER: This site offers health, fitness and nutritional information and is designed for educational purposes only. Make sure that you subscribe to our newsletter, so that you don’t miss out on anything SkinnyMs. For more tasty recipes, healthy lifestyle tips, and whole body workouts, check out our Facebook page and follow us on Pinterest.
We’d love to hear what you think of this post, or what you’d like to see on our site. Sign up and we'll send you the latest recipes, menu plans, fitness tips, and workouts each week. Whether you're running, biking or elliptical-ing, you need to ease into cardio to prime muscles. By Beth JanesLoad these songs, in this order, on your mix, and you'll zap 450 calories without working harder.

Before you get going for an- other short-but-intense sweat session, consider that sometimes it pays to slow down and add some LIT (low-intensity interval training) to your exercise regimen. Use your HR as a guide, with 120 bpm as the target slow-fat-loss zone; change the machine settings as needed (see chart below for ways to maximize results). You’ll feel your glutes working harder as you push forward, but the movement should feel fluid, not choppy. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. HIIT workouts are quick and intense, and boost your metabolism for hours afterward, ensuring that you continue to burn fat efficiently.
We're talking about creating a scientifically engineered mix that makes torching calories automatic. You'll select a speedy song, follow it with a slow one (more on those at right), and repeat the combo three times.
However, it burns off best at a lower intensity level, as the body uses oxygen (aerobic) to help draw on and break down fat stores. Once you start breathing heavily and your heart’s racing, you’ve moved out of the fat-burning zone and gone anaerobic.
Aim to keep each slow session to 30–45 minutes; do these two or three times a week, alternating with your high-intensity sessions. These workouts combine muscle toning, strength building, and fat blasting to give you the perfect workout balance.

That's short for beats per minute and roughly correlates to what you want your heart rate to be. As you increase intensity (to the anaerobic zone), your body is triggered to burn more sugars (glucose) for fuel. To maximize your results, drop about 100 calories from your diet on the days you do these workouts. Athletes were able to bike faster after warming up to music between 120 and 140 BPM, an Asian Journal of Sports Medicine study reports.
When joggers listened to tracks at 140 BPM after a burst at top speed, they recovered more quickly and were able to take off again sooner than when they went music-free, a Journal of Strength and Conditioning Research study indicates. Research suggests that slower speeds like this are best for lowering blood pressure and heart rate. And at the highest intensity, where sweat really starts pouring off, neither fat nor sugars are used effectively.
After a short period at this pace, your body can no longer supply enough fuel to the muscles.

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