Want to burn fat fast without spending hours at the gym? With the right type of training, you can transform your body and create lasting change in just 30 minutes or less.
The key to burning fat fast are short duration, high intensity workouts, often called HIIT (High Intensity Interval Training).
Here are 3 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 that is enjoyed by an intelligent exerciser long after their workout is over. Research shows that results from this hormonal “after-burn,” which is generated when exercisers are working at or near 100% of their V02 Max (aka they are breathless), can last up to 24-48 hours beyond the actual workout. In addition, studies show these results can be seen in bouts of effort as short as 1-5 minutes. Rather than being linked to duration, the amount of EPOC you experience is actually directly linked to the intensity of your workout. Shorter duration workouts allow you to increase the intensity so that you are able to take full advantage of EPOC and it’s 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 despite their overall training time being much less, exercisers who perform short duration, high intensity workouts for minimal time periods still achieve more (in terms of body fat, weight loss, and fitness related goals) than endurance trained exercisers. 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, and 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 through the maintenance of lean muscle mass (or improved body composition). The more muscle you have, the more calories you will burn and the more likely it is that those calories 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 . . . turning 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, but you’ll preserve lean muscle mass, reap all the fat burning benefits of EPOC, and be on the fast track to lasting body change.