High Intensity Cardio > Steady State Cardio
Cardio is not the most important part of fat loss, but it is certainly a helpful tool.
The problem is we have been doing cardio all wrong. The common advice is to do what is called steady state cardio. Such as running on the treadmill or using the exercise bike. Normally we are told to do steady state cardio for at least an hour at a moderate pace. The reasoning behind this has been the so called "fat burning zone" steady state cardio provides. Theoretically, this would maximize the amount of fat our body uses for energy.
Recently there has been an emergence of another type of cardio, High Intensity Interval Training (HIIT). This type of cardio involves a short, max effort activity followed by a longer rest period. An example would be sprinting for 15 seconds, then resting for 60 seconds, and then repeating.
The studies comparing the two have been conclusive. While steady state cardio does burn more fat during the exercise, HIIT burns a greater amount of fat over a 24 hour period. Also, compare the time to complete the two activities. Steady state cardio requires 60 minutes while HIIT hardly ever last more than 15 minutes.
Not only do you burn more fat you regain 45 minutes of your day.
Quick HIIT Routine (Sprints)
Find a track somewhere or just go out into the street in front of your house. You can use a treadmill, but regular ground will give you a better workout.
- Sprint: 15 seconds
- Rest: 60 seconds
- Repeat 10 times
Do twice a week
When I say sprint, I mean sprint. This is all out effort. Pretend a tiger is chasing you.
This workout will only last 15 minutes, but you will be sore the next day.