As an in-home personal trainer in Mississauga and Oakville, I get asked all the time what the best cardio is for burning fat to aid in one’s weight loss goals. For quite some time it was believed that the best cardio for burning fat was the low-intensity type. Not only is this now proven to be wrong, but honestly, who wants to sit on a stationary bike and stare at the wall for hours on end? Here’s how to burn fat more efficiently and spend less time in the gym, period.
A new and exciting way to perform cardio has arisen and will have you spending LESS time in the gym. This type of cardio is called “HIIT” (high intensity interval training). How you do this type of cardio is you transition from low intensity work to very high intensity work.
If you’re at the gym and read the exercise machines and calculate the caloric burn for low intensity cardio vs. HIIT cardio they will make you believe the burn is more in favour of low intensity cardio. What the machines don’t tell you though is the benefit of doing HIIT cardio happens AFTER you leave the gym. HIIT keeps your metabolism revved up so that you continue burning calories well after your workout is over, therefore, you will burn more calories overall and reap the benefits of more fat loss by choosing HIIT cardio workouts.
15-20 minutes of HIIT cardio is sufficient to benefit from this type of training. You have to keep in mind though that it’s not a walk in the park, your intensity has to be there. HIIT can be performed on just about any exercise machine, or even outside running, cycling, swimming, or whatever activity you choose. In all situations, make sure you warm your body up for a minimum of 5 minutes.
As a beginner, start with 30 seconds at a moderate pace (approximately 50% maximum effort) and after 30 seconds is up go as hard as you can for 30 seconds (75% or greater maximum effort). Repeat this 5-8 times your first time out. Make sure that you rev up the intensity level (on whatever cardio machine you are performing your workout on, if applicable) so that it is challenging enough for you.
As you improve your fitness you can go for longer bouts. Be sure to also cool down for 3-5 minutes and stretch your muscles as it helps promote recovery and decreases soreness. As for frequency, 3-4 times per week is best for maximum benefit and to ensure you’re not over-doing it. Always consult your doctor before starting a workout program.
That’s it, that’s all you have to do and you’re burning more fat in a shorter amount of time! Only 5-8 minutes of actual working sets and you’re on your way to shedding some serious fat!
For the best HIIT cardio workout tips and tricks, and to speak to one of our expert in-home personal trainers in Mississauga or Oakville, CONTACT US TODAY!
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