How to burn fat most efficiently?
When you workout, you most likely want to be as efficient as possible, but how do you achieve that? Research (Madsen et al, 2015) has shown that High Intensity Interval Training (HIIT) is highly efficient when it comes to burning fat.
According to Gillen and Gibala (2014, p. 409) "HIIT is characterized by brief, repeated bursts of relatively intense exercise separated by periods of rest or low-intensity exercise. “Low-volume” HIIT refers to exercise training sessions that are relatively brief - consisting of ≤10 min of intense exercise within a training session lasting ≤30 min including warm-up, recovery periods between intervals and cool down." Zhang et al (2015) found in their study that HIIT was effective when it comes to burning subcutaneous fat, but also controlling abdominal visceral fat. Likewise, Madsen et al (2015) found that there are many advantages with HIIT, besides abdominal fat loss they found many health benefits for patients with Type 2 diabetes.
As many people often use 'lack of time' as a barrier for working out HIIT training will be suited for them. Here are a few ideas for HIIT, it can be done in many different ways and in many different places:
- Suggested intervals for HIIT*: TheUltimate 8-Week HIIT For Fat-Burning Program, from Bodybuilding.com
- Short guide to HIIT: High-IntensityInterval Training, from American College of Sports Medicine
- Running HIIT: Run Fasterwith High Intensity Interval Training, from Runner's World
- Gym HIIT: AshleyHoffmann’s High-Voltage HIIT Routine, from Bodybuilding.com
- Hardcore HIIT: 6 HIIT Workouts You Have To Try, from Bodybuilding.com
*HIIT can be done with any type of cardio or exercise; burpees, jumping jacks swimming, rowing, cross trainer, speed rope, running, boxing, biking and much more, so there are no excuses not to HIIT it.
1. Gillen, J. B.; Gibala, M. J.; Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness? Applied Physiology, Nutrition & Metabolism, 39, 2014
2. Zhang, H.; Tong, T. K.; Qiu, W.; Wang, J.; Nie, J., and He, Y.; Effect of High-intensity Interval Training Protocol on Abdominal Fat Reduction in Overweight Chinese Woman: a Randomized Controlled Trial, Kinesiology, 47, 2015
3. Madsen, S. M.; Thorup, A. C.; Overgaard, K.; and Jeppesen, P. B.; High Intensity Interval Training Improves Glycaemic Control and Pancreatic β Cell Function of Type 2 Diabetes Patients, PLoS ONE, 10, 8, 2015