In a study by Jason Talanian, a PhD student in the Department of Human Health and Nutritional Science at the University of Guelph (Ontario, Canada), it was found that high intensity interval training (HIIT) burns fat more effectively than continuous cardiovascular exercise. According to the study, interval training burned 36% more fat compared to an hour of continuous cycling (see an outline of the study). If you are looking to burn more fat, and are bored of doing the same old cardio routines, try High Intensity Interval Training!
High intensity interval training is often used by athletes as away to increase cardiovascular fitness and many sports teams incorporate this type of training in their off season programs. HIIT involves constantly changing the intensity at which you are performing your cardiovascular exercise. For instance, if you are running on a treadmill, an HIIT workout would include changing the speed and inclination of the machine. A typical HIIT workout will last twenty minutes and since they require your body to work harder, I recommend decreasing the frequency at which you perform them compared to normal cardio exercise.
Some cardiovascular machines (i.e. elliptical and treadmills) have actual interval programs which you can use as a base to start your interval training. If you are going to run outside, just think about changing the speed at which you run every minute or so. If the cardio machine that you are using does not have a program, I suggest starting slow for the first few minutes, and slowly increasing the speed incline every minute. Your goal is to hit a maximum effort minute a little past halfway in the workout. I like to build up the intensity at which I’m working. I will be posting a sample HIIT workout in the near future so keep your eyes peeled for that! In the meantime, keep working hard!
