Weight Loss Cardio the Right Way: High Intensity Interval Cardio for Fast Fat Loss

Traditional forms of weight loss cardio involves steady-state, mid to long distance running and jogging.  Most of us are used to running 45 minutes to an hour around a track, park, or treadmill at the gym and home.  Or we do some form of 30-45 minutes of moderately intense cardio like the stairmaster, elliptical, or recumbent biking.  This is also called long slow distance cardio or LSD cardio for short.  For fat loss, any type of exercising, particularly if it's cardiovascular activity, will result in fat loss.  Cardio for weight loss will burn calories, regardless of the type of activity involved.

But to get the most out of your training efforts, you have to do the best exercise activity that gives you the most results in the shortest amount of time.  We're after training efficiency and results.  The time, effort, mental, and physical energy you put into working out should be proportional to the results.  In other words, we want to do cardio for weight loss that gives the most results in the shortest time possible.

A better alternative to traditional LSD cardio is high intensity interval training cardio, HIIT.  HIIT cardio alternates periods of high intensity cardio with periods of low intensity cardio.  Sprinting is an example.  A typical HIIT cardio workout would have you running fast for a short distance, let's say 200 meters, and then resting by jogging very slowly or walking for that same distance, 200 meters.  You repeat that cycle 6 to 8 times, or as desired until the workout ends.

The result is higher intensity, faster speeds, and more fat burned.  HIIT cardio burns less actual fat during the workout itself, but will elevate your metabolism for up to 48 hours after the session.  The result is that you actually end up burning more calories and quality fat with HIIT than with traditional LSD cardio, when all else is done.  You also improve your level of strength, strength endurance, aerobic and anaerobic endurance, and work capacity.  Your body becomes much stronger and more functional at working out harder and longer.  You'll also improve your usual speed for a 5 mile run after training with HIIT cardio.  HIIT is also called speed training.

Plan HIIT cardio by specifying distance or time.  Break down the sprints into distance or time. The distance for an interval should be limited to 400 meters and the time limited to 2 minutes. Ensure a 1:1 ratio of work and rest.  So with that ratio, let's say you decide to run fast for 2 minutes, the rest time would be 2 minutes of light jogging or walking.

And do a maximum of 8 intervals.  For example, sprint for 400 meters, walk/jog for 400 meters as rest. Alternatively, sprint for 60 seconds, then walk/jog for 60 seconds as rest.  Use varying distances as long as you maintain an intense work rate.

You can also do HIIT with weights or bodyweight exercises. Combine a series of weight lifting exercises in a circuit using high reps, 8-15 reps per set.  Do one circuit of 6 exercises, then rest for a minute for the recovery phase, and repeat 3 more times for a total of 4 circuits.  The key here is to move fast from one exercise to another completing all reps with minimal rest, no more than 20 seconds.  Then when one circuit is done, rest longer. One minute will be fine. And repeat the circuit moving fast from one movement to another again.  Weightlifting with HIIT is weight lifting cardio that will build muscle and strength and supercharge your fat loss results.

HIIT cardio creates an oxygen debt that results in more fat loss.  Try HIIT today.

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