HIIT cardio explained - A GREAT way to run

Is it the best cardio for weight loss ?
While you can achieve your weight loss goal by combining diet, strength training, and even steady state cardio, HIIT can take your fat burning to the next level. IMO.


What is HIIT?

HIIT stands for high intensity interval training.
You work really hard for a short burst and then have an active recovery period.
You would repeat this workout routine numerous times for the best effect.

The Benefits of HIIT

Ramps up fat burning.
HIIT provides a great workout for your legs.
The intense intervals allow for the release of fatty acids into the bloodstream. Additionally, HIIT results in increased HGH levels.
Finally, and possibly most importantly, HIIT results in EPOC, an after-burn effect which causes you to burn calories for hours after your workout is completed.


Sprint Interval Length

There are a few components of HIIT that you can vary. The first is the length of the sprint intervals. Shorter intervals of 15-30 seconds allow you to exert more effort during the sprints. This increased level of effort will result in a stronger release of HGH. Additionally, these shorter intervals will release more fatty acids into the bloodstream.

Longer intervals of greater than 30 seconds require more perceived effort. These result in a greater number of calories burned. Additionally, these longer intervals deplete glycogen levels (carbs) allowing your body to burn more fat after the completion of a workout.

Recovery Length

The recovery length also impacts the effects of HIIT. This is the walking or jogging portion of the workout that allows your muscles time to recover.
The length of recovery is relative to the sprint interval. If you sprint for 30 seconds and recovery for 30 seconds, the ratio is 1:1If you sprint for 15 seconds and recover for 45 seconds, the ratio is 3:1.

The longer the recovery in relation to the sprint interval (2 or 3:1), the more effort you can exert in the next interval.
This increased effort will again result in a stronger HGH release.
Additionally, longer recovery reduces the risk of overtraining.

A short recovery relative to the sprint interval (1:1) results in lactic acid buildup, glycogen depletion, and a greater after-burn effect (EPOC).
However, this can lead to a greater risk of overtraining.

The first phase

The first part of the workout is short interval HIIT with a long recovery ratio.
For these intervals, you sprint 15 seconds and recover (jog) for 45 seconds.

You can beging with a warm up for 2 minutes and then perform 8 sets of this type of HIIT for a total workout of 10 minutes.

For the second phase, You could perform 25 minutes of steady state cardio (light paced jog)
This provides an active recovery for your muscles.

The final phase
Is performing long interval HIIT with short recovery periods.
This will fully deplete your body of glycogen allowing for a greater after-burn effect and fat burning once your workout is complete. You could perform 1 minute sprint intervals with 1 minute of jogging.

The sprint intervals for this portion are not as intense as the first phase, by necessity as your muscles will be slightly tired. It’s best to keep this final phase to around 10 minutes as well.

So there you have a 45 minute HIIT workout that I believe is the best cardio for weight loss. This routine should allow you to burn belly fat fast no matter how close or far you are from your ideal weight.

I personally love HIIT cardio, I'm currently doingit 2X a week, and getting great results.
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This post is entirely a quote from another site but I love HIIT training and wanted everyone to have an explanation of how to do it. I find it helps me to push myself to new higher running speeds and makes the lower speeds seem easier day by day. It also helps by keeping me from getting shin splints from constant pounding of a static pace for really long runs while still giving you great burn numbers. I hope everyone tries it and loves it as much as I do.