4 Reasons to “HIIT” It Hard and Burn Fat - HIIT Cardio 101
Mar 26, 2021
I’m going to say two words, and they’re probably going to cause many of you to “x” out of this article immediately. Those two words are cardio and intense. Still with me? Good. That means you want to get some value out of this article and help improve your health and physique. Those two words, when married, create something called HIIT cardio. HIIT stands for “high-intensity interval training.”
That entire string of words would scare some, but I promise you, after reading this article, it may change your mind.
Related Article: The Lowdown on HIIT Cardio
HIIT cardio is nothing new. In fact, it’s used by many with fantastic results. The downside of HIIT cardio is precisely as the name implies – it’s an intense form of cardio.
Now, here’s a slight disclaimer. If you are a beginner or not physically in the best shape, you may want to work your way into HIIT cardio and not lace up your shoes, thinking you can jump right into it. Due to the intensity, you’re going to want to build up your stamina and cardiovascular health.
Before engaging in HIIT cardio, it would also be recommended that you speak with your doctor prior, to ensure you are healthy enough to engage in such a program.
What is HIIT Cardio?
HIIT cardio is a type of training where you are to exert yourself 100% in short bursts, which are then followed with a recovery phase (usually about twice as long as the high-intensity phase).
For instance, a common implementation of HIIT cardio is an all-out sprint for 30 seconds, which is then followed immediately up with a 60-second walk as the recovery portion. This cycle then repeats itself for as long as you wish your cardio session to last. Most HIIT cardio sessions will last anywhere from 15-30 minutes, depending on your goals and how fit you are.
The reason so many gravitate toward HIIT cardio is due to the quick, yet intense, session that can have you in and out of the gym in no time (but can also be done outdoors). It’s not a long, drawn-out session like LISS cardio (low-intensity steady state cardio) is. This allows you to burn a greater number of calories in a shorter period of time, which helps those who have a very busy schedule and wouldn’t have enough time in the day for a 45-60 minute cardio session or even fitting in cardio after a resistance training workout.
With HIIT cardio, you hit it hard, and you’re done. There’s really nothing complicated or confusing about it. High intensity followed up with a recovery phase. Get in, get out.
4 Reasons You Should Include HIIT Cardio in Your Workout Plan
There’s a laundry list of reasons you should include HIIT cardio in your workout plan, but below are four. If you’re healthy enough to engage in such a form of cardio as HIIT cardio, you may find it to be your preferred method from a time and results standpoint. Let’s dive into some of the benefits and reasons for implementing HIIT cardio.
1. Metabolic Rate Soars for Hours Following HIIT Cardio
You can think of HIIT cardio in a similar fashion to a campfire. Long after the gigantic flames die down, the embers remain hot, produce heat, and continue burning. Your body is very similar following a HIIT cardio session.
While it’s not recommended to sandbag your session, research has found that in as little as two minutes of engaging in HIIT cardio, you can increase your metabolism over the next 24 hours.
Researchers have also found that from a caloric burn standpoint, HIIT cardio can increase your metabolism for hours following your session and has a greater ability to burn fat when compared to resistance training and even jogging.
2. The Ability to Build Muscle Through Cardio
Yes, you read that right. The ability to build muscle through cardio. While increases in lean muscle mass will always tend to be greater through resistance training, HIIT cardio can help build muscle – especially in the lower body.
Here’s an example to showcase this point. Look at a photo of an Olympic sprinter and Olympic marathon runner. Notice the differences in their lower body? The sprinter has large muscular legs compared to the marathon runner, right? That’s because sprinting involves the fast-twitch muscle fibers, which are used for quick and powerful movements, like what you would experience during a resistance training workout.
3. Burn a Ton of Calories in a Short Amount of Time
What if you could burn 25-30% more calories than other forms of cardio and exercise? You’d have your hand raised, no? But wait… there’s more! On top of that, what if you could burn all of those extra calories through very short bouts of exercise? Well, that’s exactly what you can accomplish through the use of HIIT cardio.
When comparing LISS versus HIIT cardio, there really is no comparison. While LISS can help burn fat and manage weight, HIIT cardio allows you to get the most benefits with the least amount of time needed.
There was an interesting study that looked at how the body reacts to HIIT cardio when no dietary changes are made. What they found was that by hitting three 20-minute HIIT cardio sessions per week, individuals were able to lose 4.4 pounds in 12 weeks.
4. Improve Heart Rate and Blood Pressure
These are two markers that everyone needs to pay attention to when it comes to their health. While many look at HIIT cardio as a great way to drop body fat, there also comes some significant health benefits.
Research has shown that those who often have high blood pressure readings can significantly benefit from HIIT cardio. Individuals who utilized this form of exercise were shown to be able to reduce their heart rate and blood pressure in less than 12 weeks.
Maximize Your Time and Fat Burning Results
Clearly, HIIT cardio can work wonders when it comes to improving fat loss and health with a very little time commitment needed. But what if you could take those amazing results and elevate them to the next level? Well, you can with Evogen Nutrition Carnigen.
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Evogen Nutrition Carnigen is an elite energy and recovery catalyst that has the ability to help convert fat into energy – allowing you to push harder during your resistance training and HIIT cardio sessions. This ultra-premium carnitine blend utilizes four powerful forms of carnitine to help maximize your results.
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