This HIIT (High Intensity Interval Training) workout consists of four exercises each done for 45 seconds of full intensity and 30 seconds of the same exercise at a slow pace, with no rest. Some research does actually show that when you do cardio fasted in the morning, you burn up to 20 percent more fat.
Fasted cardio in the morning is effective because as you sleep and fast overnight your body conserves its precious carb stores and leans toward mobilizing fat for fuel.
Despite the evidence above, we can't unequivocally say that fasted cardio is best for burning fat. With high-intensity interval training (HIIT), you burn calories for the rest of the day, even when you're not doing anything. So, if you're like most people, your best bet is to not worry about doing cardio fasted first thing in the morning.
That being said, I personally do a bit of fasted cardio and recommend it for certain people at specific times. Over the years, I found that once people drop the majority of their total body fat, fasted cardio seems to work well on resistant or stubborn areas. I found that fasted cardio can work well for men with body fat in the low single digits (5-6 percent) and females with body fat in the low teens (13-14 percent), especially if they have specific problem areas like the lower back or thighs. However, if you're a male with roughly 8 percent body fat or more, or a female with 16 percent or more, fasted cardio probably won't make a massive dent in your fat-loss efforts.
Jim Stoppani holds a doctorate in exercise physiology from the University of Connecticut and has been the personal nutrition and health consultant to numerous celebrity clients, including LL Cool J and Dr. Recently one of my SBF Facebook Group members (aka, SBFF) asked me what a good barre exercise was that she would do with issues with knees.
I am so happy to choose some of my favorite moves from my newest DVD, BarreAmped Fire Extreme Sculpt.
Proper breath work is important at all stages of life but especially important during and after pregnancy as it pertains to pelvic floor and abdominal health.
Through years of study and research, I now have a better understanding of the role of abdominal muscles, core strength, and back positioning in terms of posture and fitness. For this workout, you need either an SBF or BarreAmped Ball that is specifically sized for the nature of this workout. When you lift your heels in any barre work or fitness class, you want to make sure you are in proper alignment to keep your ankles and knees (as well as hips, lower back, etc.,) safe. 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.
A recent study from the UK published in the "British Journal of Nutrition" found that when subjects were fasted during morning cardio they burned 20 percent more fat than when they had a meal beforehand. Many studies on fasted or fed cardio focus solely on how many calories are burned during exercise. Even though the slow-and-steady cardio programs burned more total calories and fat during the actual workout, the HIIT programs somehow led to greater total fat loss. If doing cardio first thing in the morning is best for your schedule, then go for it, but try to at least have a pre-workout protein shake.
Although there's no direct data to reference, it might be that when a person only has a small amount of fat lingering in hard-to-attack areas, exercising in a fasted state could spark those resistant fat cells to release stored fat so it can be burned for fuel. Appetite, energy intake and resting metabolic responses to 60 min treadmill running performed in a fasted versus a postprandial state. I love how it works that area of the outer upper back around the bra (Lats), the waist (Obliques), outer and upper hips (Glutes), and outer thighs (Hip Abductors). What I have learned has greatly improved how I teach my online fitness classes, create my DVDs, and develop the content of my method, BarreAmped. Make sure you are warmed up with a five to ten minute walk or jog, or add this targeted workout on to another cardio or strength workout. 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.
Your body also breaks down amino acids into glucose overnight, so fasted morning cardio mobilizes more fat and potentially more amino acids for fuel, which isn't ideal if building muscle is your primary goal.
This is problematic because the real benefits of exercise, particularly high-intensity cardio and lifting, come after training. This is because the HIIT workouts burned more calories and fat the rest of the day, which adds up to more calories and fat than you can burn during a single workout. If your goal is building max muscle, then I highly recommend you have a protein shake and some carbs, such as fruit, before the workout. Breakfast and exercise contingently affect postprandial metabolism and energy balance in physically active males. 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.
This isn't a huge problem as long as you consume a fast-digesting protein like whey, along with some slow-digesting casein, after your cardio. High-intensity training burns more calories and fat after a workout than low-intensity cardio. If you're trying to limit carb intake, then you might want to avoid the carbs until after the workout is over.
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. 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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