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How to Burn Fat Fast with HIIT

With the right type of training, you can burn fat and transform your body. Learn how to create lasting change in just 30 minutes or less.

Updated July 17, 2024

by Kate Horney

Certified Pre and Postnatal Fitness Specialist, Nutrition Coach

Do you want to burn fat fast without spending hours at the gym? With the correct training, you can transform your body and create lasting change in just 30 minutes or less. The key to burning fat fast is short duration, high-intensity workouts, often called HIIT (High-Intensity Interval Training).

Here are three styles of HIIT:

  • Weight Training Circuits
  • Short Duration, High-Intensity Sprint Workouts
  • Metabolic Conditioning Workouts

Why are these workouts so effective in burning fat fast?

1. Burn Fat Fast: EPOC

In the world of Exercise Physiology, EPOC, or excess post-exercise oxygen consumption, refers to the higher metabolic rate enjoyed by an intelligent exerciser long after their workout. This is generated when exercisers work out at or near 100% of their V02 Max (aka, they are breathless). Research shows that results from this hormonal “after-burn” can last up to 24-48 hours beyond the actual workout. Also, studies show these results can be seen in bouts of effort as short as 1-5 minutes. EPOC isn’t linked to the duration of the workout. Instead, it is directly linked to the intensity of your workout. Shorter duration workouts allow you to increase the intensity. This lets you take full advantage of EPOC and its hormonal after-burn, burning fat long after your workout is over.

2. Burn Fat Fast: Time Efficiency

Let’s face it; we are busy women! In today’s world, time is precious. If something can be accomplished in less time, who wouldn’t go for it? Numerous studies demonstrate that exercisers who perform short duration, high-intensity workouts for minimal time periods still achieve more than endurance-trained exercisers. This is in terms of body fat, weight loss, and fitness-related goals. More calories, more fat . . . and all burned in LESS time! And as an added benefit, it’s much easier to stick to your workouts when they take less time! This means short-duration, high-intensity workouts do wonders for your adherence (the ultimate fat loss weapon) AND your results!

3. Burn Fat Fast: Improved Body Composition

Body composition refers to the ratio of fat vs. muscle on your body. It is a key player in determining metabolic potential. In addition to increasing your metabolism through EPOC, short-duration, high-intensity workouts also increase your metabolism by maintaining lean muscle mass (or improved body composition). The more muscle you have, the more calories you will burn. It is more likely that those calories being burned will come from fat. Likewise, less muscle means less fat burned during exercise and less fat burned after. Long duration, moderate-intensity exercise like jogging, biking, running, the elliptical, etc., may burn some fat but also burn muscle along with it. And when you burn muscle, you’re ultimately slowing your metabolism (no thank you!) and stalling your results (again, YUCK!). Short-duration, high-intensity workouts strip fat but have hormonal benefits that preserve your muscle. This will turn your body into a lean, mean, fat-burning machine!

Short-duration HIIT workouts are the fastest way to burn fat.

You’ll not only increase your metabolic potential. You will also preserve lean muscle mass, reap all the fat-burning benefits of EPOC, and be on the fast track to lasting body change.

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Kate Horney Certified Pre and Postnatal Fitness Specialist, Nutrition Coach
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Kate is a certified physical trainer and nutrition coach with a C.P.T. & B.S. in Exercise Physiology. She is a health and fitness professional with over a decade of experience… Read more

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