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. I’m sure by now you’ve heard all the ways that high intensity interval training can benefit you and your training.
The hardest part about steady state cardio is getting yourself there and putting in the time.
The short burst of higher intensity work creates a major demand on your body’s systems – lungs and oxygen, pH levels in your blood, hormones, endorphins and more.
Don’t be fooled though—there is only ONE person that holds you accountable with your level of intensity during these intervals.
During your high intensity exercise, aim for 85-95% of your heart rate max (see below on how to calculate your max). As soon as your heart rate lowers to your targeted lower limit, it’s time to get back to business with the high intensity exercise again! As you get better and more experienced with interval training, you should find that it takes you longer to get your heart rate up and less time to get your heart rate down.


One of my favorite parts of HIIT training is that I am actually training “like an athlete.” It doesn’t take an accomplished athlete to lift weights or walk on an incline treadmill for hours, but training interval style can turn you into one. To figure out what your maximum heart rate is, subtract your age from 226 (for women) to get your maximum heart rate. To find a specific percentage of your maximum heart rate (I’m using 85% in this example), take your max heart rate and multiply it by 85% (193 x .85 = 164).
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. Our sedentary lifestyles have made it even more difficult to bust belly fat but with the help of home cures and simple home remedies it becomes easy to banish belly fat. One of the first steps towards eliminating belly fat is to overhaul your diet and adopt a healthier approach towards eating and snacking.
Look into your larder and fridge and eliminate all junk foods, processed food, chocolates, sugar, candy cookies and anything that has no nutritive value. Start your day with a bowl of fruits, toast, eggs or wholesome porridge, which will keep your tummy full for the remainder of the day.
Kick start your metabolism with limejuice and warm water as soon as you get up in the morning.
If you have a treadmill at home, perform one of the innumerable high intensity cardio programmes. Since you cannot spot reduce from the belly, it is important to burn calories from all over the body, which will eventually give you a firmer midriff. All these exercises target the core and give you a firmer and flatter belly in no time at all. Aim to eat 1- 2 servings of essential fats in a day in the form of avocadoes, tuna, salmon, nuts, flaxseeds and olive oil. Many men and women are under the mistaken myth that doing endless hours of cardio will give them the abs of their dreams.
Do no more than 20-30 minutes of cardio in a day and combine it with 40 minutes of weight training for best results. Excessive stress and emotional pain increase the amount of cortisol in the body thus making you put on weight. With the help of these simple and effective home remedies, you will get a flat stomach in no time. Blackheads is one such skin-condition that every individual battles with at some point or the other in their lives. Using black eyeliners have become a common thing nowadays since various brands started producing different vibrant shades. 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 actually do incorporate this slower style cardio into my routine 1-2 times (okay, maybe just 1) per week – but really more for some quiet time to respond to emails and do some research.
There are endless ways to split it up as well as endless amounts of exercises to perform in a HIIT style.
You have to recruit A LOT in order to make it through, including some major mental strength to get it done! I see so many people doing intervals, but I don’t see the level of intensity that it requires to make the magic happen (i.e. Once you’ve reached that, it’s time to start your lower intensity exercise or, my favorite, complete rest until your heart rate comes down by about 30% from that max.
Essentially, the opposite of what was happening when you first began high intensity interval training. It challenges your fast twitch muscle fibers, which are the fibers that work best in short bursts of quick movements. Her goal is to inspire others and illustrate that a healthy lifestyle of training with intensity, staying consistent and eating clean can truly change your life! You should be willing to exercise a lot of discipline in your lifestyle and also make sacrifices. Here are some tips that can help you to get rid of belly fat and get a slimmer and flatter stomach.


When you get rid of unhealthy foods, you will not be tempted to binge and will also be able to adopt a fitter approach to eating.
Stock up on nuts, fruits, vegetables and plain, unsalted crackers to get rid of hunger pangs in between meals.
It has been adequately researched that people who ate breakfast regularly lost more weight from their bellies than those who did not eat breakfast. It will also prevent hunger pangs and food binges, which are primarily responsible for weight gain especially around the belly. It also detoxifies the body and gets rid of toxins, which in turn give you a flatter belly. Do a combination of alternating leg raises, reverse crunches, full sit-ups, bicycle crunches and side bends along with cardio vascular exercises to get rid of stubborn belly fat. Monounsaturated fatty acids and omega -3 fatty acids are important for shedding stubborn belly fat and getting rid of the bad cholesterol in the body. Even if you are exercising and dieting, stress will negate all the positive effects of your efforts. Apples have fibre and pectin that gets rid of belly fat while flaxseeds lowers body cholesterol and help you to shed the deeper layers of visceral fat around your abdomen. 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. To measure your results and progress, write down how many seconds or minutes it took you to reach your max heart rate along with how many seconds or minutes it took your heart rate to lower. While your body is in an anaerobic (without oxygen) state during the intervals, performing HIIT consistently over time improves the fat oxidation in your body (oxygen breaking down fat cells). I like this a lot, because we predominantly use our slow twitch muscle fibers doing traditional weight room exercises and steady-state cardio. Eating these foods will not only rev up your metabolism but also prevent you from reaching for that calorie-laden piece of chocolate cake. This helps the worn out muscles to repair and recuperate thus making you leaner, fitter and stronger in the long run.
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. You can hardly pull yourself together to take a sip of water, if you’re doing it with the correct amount of intensity.
It keeps it simple and gives you the option of just displaying your heart rate, which is all you need to know during interval training. I can’t stress enough how important it is to switch up your training style often and keep all your body’s systems working hard to improve and operate efficiently. So, pick your favorite exercise, or, even better, an exercise you need improvement on and turn up the intensity! 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. I want to make sure that I am really PUSHING IT during those high intensity bursts (and not resting too long between).
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.
Having an experienced trainer to put you through these interval sessions can make all the difference. Follow it with a rest interval or a low intensity exercise like 50 crunches to get your heart rate down about 30% lower than your max heart rate. 1 minute running, 1 minute rest) and increasing the number of cycles (I wouldn’t go much above 10).



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