You can use the HIIT approach in your cardio sessions instead of a regular one; it’s tougher than the normal balanced cardio style. (If you prefer to use HIIT in your cardio days just follow the instructions below)
We learned that NE/E activates the receptors that stimulate lipolysis (fat breakdown). Research shows that NE/E secretion increases with exercise intensity. In addition, as cardio duration increases fat utilization increases while carbohydrate utilization decreases. So we need to perform high-intensity cardio for a long duration of time to maximize fat burning. The only problem is one cannot maintain high-intensity cardio for a long duration. So how can we overcome this while maximizing fat loss? By doing the following: 10-15 minutes HIIT followed by 15-30 minutes of Low-Intensity Cardio.
High-Intensity Interval Training or HIIT is training where you alternate between intervals of high-intensity and low-intensity exercise. An example would be sprinting all-out for 100 meters then walking for 100 meters then repeating. One cannot sprint at full intensity for a prolonged time because sprinting and any other form of high-intensity cardio utilizes the anaerobic energy systems, specifically the Phosphocreatine system, which power short-term activity. After going all out, one must rest and give the Phosphocreatine system time to “recharge”.
Additionally after sprinting all-out a couple times you are going to start feeling fatigued. After 10 sprints, you are pretty much worn out. While you might not be able to sprint at full speed anymore you can still walk and jog as the intensity is not as high as sprinting and other uses the aerobic energy systems. Knowing this, we can setup a cardio program to maximize fat burning:
- 15 seconds all out followed by 45 seconds of low-intensity cardio
- Repeat 10-15 times.
- 15-30 minutes of low-intensity cardio
Just think out of the box and, you can apply this technique with many types of training.