Most beneficial Cardiovascular exercises For Weight Loss: A HIIT Training Regimen to lose Extra Fat Fast

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by: AviMarents
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Date: Tue, 1 Mar 2011 Time: 3:51 AM
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A HIIT workout routine is the best for getting rid of unwanted fat around your midsection. I feel that it is the best cardio for weight loss. Yes, weight loss can be done by combining diet, steady state cardio and strength training, but HIIT will up your fat burning ability to the next level.

HIIT stands for High Intensity Interval Training. To take advantage of the kind of fat burning you can achieve with HIIT, a person works out at a high intensity for a short time, followed by a brief recovery interval. For instance, sprinting for 30 seconds then jogging or walking for 1 minute would be a standard rep set. You would repeat this process a number of times to get the best workout.

A HIIT workout offers myriad benefits. First, HIIT provides a great workout for your legs. Unless you want bulging leg muscles, you shouldn't need to do strength training for your legs if you perform a HIIT workout a few times a week. And, of course, HIIT cranks up the fat burning potential of your body! The intense intervals allow for the release of fatty acids into the bloodstream. HIIT workouts also increase the level of HGH in your system. HGH is a hormone that burns fat while preserving muscle. To top it off, HIIT workouts create EPOC, an after-burn effect which lets your body burn more calories for hours after you have finished exercising.

HIIT is not perfect in every way. The main drawback is that you can't perform this routine every day. Doing this kind of intense interval training daily mixed with strength conditioning can cause overtraining. If you have worn your muscles out the day before, you should engage in a slower, steady rate cardio workout to follow up.

You can vary some of the stages of your HIIT routine for a more effective workout. First - change the length of your sprint intervals. By working at high intensity for shorter intervals you will exert more effort during the high intensity parts of your workout. This increased exertion will help release more HGH into your system. Additionally, these shorter intervals will release more fatty acids into the bloodstream.


Working harder for longer than 30 seconds requires more effort. This results in the body burning more calories. Additionally, these longer intervals deplete glycogen levels (carbs) allowing your body to burn more fat after the completion of a workout.


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 your sprint interval is 30 seconds and your recovery interval is also 30 seconds, you have a 1:1 ratio. If 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. And giving yourself a longer recovery interval will reduce the risk of over-training your muscles.

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

In my opinion, the best cardio for weight loss combines these HIIT workout routines resulting in a strong HGH release, release of fatty acids, glycogen depletion, and calorie burning. Your workout should start with the short sprint to long recover ratio part of the HIIT routine. Sprint or run for 15 seconds and follow with a jog or brisk walk for 45 seconds. This releases fatty acids and increases HGH levels. I prefer to warm up for 2 minutes and then perform 8 sets of this type of HIIT for a total workout of 10 minutes.


Add half an hour of steady cardio activity at a moderate pace. This allows your muscles to remain active, and still have a recovery period. The steady cardio will burn the fatty acids that have been released into the bloodstream by the HIIT.

End with long, high intensity intervals combined with shorter recovery periods. This will keep your glycogen levels low and prompt your body to burn fat for fuel long after completing your workout. As a final phase, I perform a 1 minute sprint and a 1 minute jog. You won't want to exert yourself so much for the sprint intervals here as your muscles will already be tired. This final portion should be about 10 minutes as well.

This gives you a complete 45 minute HIIT workout that provides 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.

About the Author

About the writer: Dave offers no-nonsense "best of the best" weight loss tactics to lose belly fat and also build lean, defined muscle with out spending too much time in the work out center. There's no reason for employing a body builder routine to obtain a fitness model body type. These are Not Your Average Fitness Tips. Find out more about the best cardio for weight loss and obtain a lean, athletic appearance in almost no time.