Torch the Fat with High Intensity Interval Training

Today I'm going to show you a fat burning cardio routine that will turn you into the human "fat burning" torch. I know, sounds cheesy, but bear with me on this.

The best cardio for burning off that stubborn fat will have you in the gym shorter than you'd expect. This cardio is called HIIT - High Intensity Interval Training. The concept is pretty simple as the name suggests.

You transition from low-moderate intensity intervals to very high intensity intervals. 15 minutes may seem to good to be true to lose weight, but it is not. However, you must keep in mind this is not a cake walk. It's a butt-kicker, but extremely rewarding and time-saving. HIIT will boost your metabolism so that you are burning calories later in the day.

As a beginner start with 60 seconds at a moderate pace (approx 50% maximum effort) and after 30 seconds go as hard as you can for 30 seconds. Then repeat. If performing on an exercise machine other than the treadmill, make sure to rev up the intensity level so that it is challenging for you. Here's another great demonstration video from Craig Ballantyne of Turbulance Training.

Hop on a treadmill (or cardio machine of your choice). 
Warm up for 3 to 5 minutes. Level 3.5 on a treadmill as an example.
Jog for 30 seconds. Level 7.0 as an example.
Walk for 60 seconds. Level 3.5 as an example.
Jog for 30 seconds. Level 7.0 as an example.
Keep alternating like this for 15-20 minutes.
Cool down.

Complete a total of 5-8 intervals your first time. You will find it more difficult than it sounds. Once you are spent, take another 3-5 minutes to cool down. That's all you have to do. Only 5-8 minutes of actual working sets, and you are on your way to torching some serious fat. You can also apply the same concept running outside, swimming, jumping rope, using the intervals proposed above.

Here is a progression for building up your intensity as you advance:

HIIT Beginner: Tough for 30 seconds, easy for 90 seconds. (3 to 1)
HIIT Intermediate: Tough for 30 seconds, easy for 60 seconds. (2 to 1)
HIIT Advanced : Tough for 30 seconds, easy for 30 seconds. (1 to 1)
HIIT Advanced 2: Tough for 60 seconds, easy for 60 seconds. (1 to 1)

Increasing Intensity

To ramp it up a notch, progressively increase the jogging speed of your intervals by .5. 

Hop on a treadmill (or cardio machine of your choice). 

Warm up for 3 to 5 minutes. Level 3.5 on a treadmill as an example.
Jog for 30 seconds. Level 7.0 as an example. 
Walk for 60 seconds. Level 3.5 as an example. 
Jog for 30 seconds. Level 7.5 as an example. 

Walk for 60 seconds. Level 3.5 as an example. 

Jog for 30 seconds. Level 8.0 as an example. 
Walk for 60 seconds. Level 3.5 as an example. 

Jog for 30 seconds. Level 8.5 as an example. 
Keep alternating like this for 10-20 minutes. 

The One-Two Punch

It you have the time, hop on the treadmill or elliptical for an additional 15 to 30 minutes and really take advantage of your fat burning. The HIIT exercise you just did releases free fatty acids into the blood-stream. By following up with 15 to 30 minutes of low level cardio, your body will burn the released fatty acids for fuel.

Limit the total cardio to 30 minutes in the beginning stage. So if you did 20 min of HIIT then just walk for 10. Or walk for 15 min if you did 15 minutes of HIIT.

As you progress, you can increase the total cardio to 40 minutes. So If I did 15 minutes of intervals I follow up with 20 min of walking on the treadmill. If I did 20 minutes of high intensity, I simply walk for 10-15 minutes.

If you are new, start with a 3 to 1 interval workout and just do one or two tot HIIT workouts a week. You don't want to over-train by having too many intense workouts in the same week. Some weeks I only do one HIIT session after my strength training workout. On those days where I am fatigued or not "feeling my Wheaties", I simply walk for 30 minutes after doing my weight lifting routine.

Give it a try but make sure you don't go banzai and overtrain. Start easy, and progress at a sensible rate. And as always, consult your Doctor or primary health care practitioner before starting any fitness regimen.

Thank you for taking a moment of your valuable time to read this article.

The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.

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