Every day the number one complaint that I hear from the Stupid Gym Shit Police, is that people are continuously wasting valuable time doing steady-state cardio (cardiovascular training at moderate intensities for 30 minutes or more).  If a doctor pulled you off that elliptical cross-trainer, and told you that you can burn 9 times more fat in half the time, would you take their advice? Of course you would!  If you didn’t the Stupid Gym Shit Police would throw your dumb-ass in jail (which basically means you’d be thrown out of the gym).

Research studies have proven (most notably Izumi Tabata’s 1996 study, Google it if you don’t believe me!), that high-intensity interval training (HIIT) burns more subcutaneous fat (the attractive blubber that sits right underneath your skin), than steady-state cardio training.  This doesn’t just happen magically, like the Power Balance Wristbands, but on a much deeper scientific level that has been PROVEN!  It’s called Excess Post-Exercise Oxygen Consumption (EPOC), often referred to as the after-burn.  Basically EPOC is responsible for the number of calories you continue to burn post-workout (after-burn effect).  EPOC is much greater after high-intensity training, and can even last up to 38 hours post-exercise.  When you finish exercising your body’s number one objective is to restore everything back to its normal resting state.  This includes repairing broken down muscle tissue, balancing out hormone levels, replenishing fuel stores, and combating free-radicals (free-radicals damage and kill cells) that result from strenuous exercise.

Still not convinced?  High-intensity intervals stimulate the production of testosterone and growth hormone.  Both are extremely important for burning fat and stimulating muscle mass.  Long steady-state cardio encourages the release of glucocorticoids.  Glucocorticoids conserve glucose (stored sugar), promote the storage of fat,  and are detrimental to muscle and strength development. Glucocorticoids also stimulate an overproduction of cortisol (stress hormone) and cortisone, making that belly of yours nice and flabby (additional storage of fat in the mid-section).

If you don’t know how to perform an interval properly click here, otherwise try out one of these proven interval workouts below.  The first interval program The Sphinx was developed by Billy Beck III. Billy  has also just launched the most in-depth online personal training program available.  Check it out at PhysicalMastery.com and you’ll see web casts, 12-week training programs, nutrition plans, and bi-monthly coaching calls. Challenge your cardio routine with HIIT, and unleash your true potential!

The Sphinx: (1) 5 minute pyramid followed by a 10-minute pyramid followed by yet another 5-minute pyramid.

1. Warm-up for 3 minutes

2. Increase resistance or intensity by 1 level every 30 seconds for 5 cycles (this will equal 2 ½ minutes)

3. Once you achieve the highest point then begin decreasing by 1 level every 30 seconds until you are at your beginning level

4. Increase resistance or intensity by 1 level every 30 seconds for 10 cycles (this will equal 5 minutes)

5. Once you achieve the highest point then begin decreasing by 1 level every 30 seconds until you are at your beginning level

6. Then repeat by increasing 1 level every 30 seconds for 5 cycles and then decreasing as done previously.

7. Cool-down as needed (This will take 20 total minutes not including the warm-up and cool-down)

Super-star distance runner/triathlete Mary Holt-Wilson originally created the next set of interval programs.  I adjusted the programs slightly to make it more specific to people who aren’t long-distance runners.  Although these two interval programs can be done on any piece of cardio equipment, running/sprinting will give you the most bang-for–your-buck (considering you don’t have any physical limitations)!

“1-2-3-2-1”

*Set Incline on treadmill to 1.0 for entire program

1. Sprint 1 minute  : Walk 1 minute

2. Sprint 2 minutes : Walk 2 minutes

3. Sprint 3 minutes : Walk 3 minutes

4. Sprint 2 minutes : Walk 2 minutes

5. Sprint 1 minute   : Walk 1 minute    (9 minutes of work & 18 total minutes)

 

“1-2-3-2-1-2-3”

This is my personal favorite and I’ve added speeds so you can see what each interval should look like. The speeds are SPECIFIC to each individual. Make each interval CHALLENGING!

*Set Incline on treadmill to 1.0 for entire program

1. Sprint 1 minute (11.5 mph) : Walk 1 minute (3.0 mph)

2. Sprint 2 minutes (10.5 mph) : Walk 2 minutes (3.0 mph)

3. Sprint 3 minutes (9.5 mph)  : Walk 3 minutes (3.0 mph)

4. Sprint 2 minutes (10.5 mph) : Walk 2 minutes (3.0 mph)

5. Sprint 1 minute (11.5 mph)  :  Walk 1 minute (3.0 mph)

6. Sprint 2 minutes (10.5 mph) : Walk 2 minutes (3.0 mph)

7. Sprint 3 minutes (9.5 mph)  : Walk 3 minutes (3.0 mph)

(14 minutes of work & 28 total minutes)