The way I do it is to go all out for 60 seconds…then take a 30 second break and continue for 60 seconds…but you can choose to vary this.

The amazing thing is that it is FAR better than working out on the treadmill.

Great post as always! Love all your info on this blog, definitely has an underground non mainstream feel which I totally dig. Anyways i was just wondering as far as when just do the steady state cardio only for a month or so do you do it first thing in the morning fasted? And if so do you still maintain your muscle mass and legs even though your not sprinting during those 4-6 weeks?

Thanks a lot!

Good one on the benefits and drawbacks of both types of training.

I agree that you want to definitely not overdo the high intensity stuff, simply because a lot of intensity requires a lot of recovery, too !;-)

I just wrote this post on one of my Top Athletes and an insane MMA Interval Circuit he goes through and I just GOT to show it off, I hope you don't mind if I post the link here?

workouts-for-mma-to-lose-fat-quickly

Otherwise please just don't approve the comment and totally no offense!

Thanks,

Mark

At this point in life(50's), I'll take what I can get and just augment it with weights. I think it's just as much for my mental as it is my physical well being.

I know this is an old post however it is still relevant (how could it not be).

I'm a bit against common steady state cardio because of its inherent boringness (it's a word!) and the fact that the curve of diminishing returns is way against it – meaning that you might get some benefit from doing steady state cardio (like jogging) but the body will adapt to that very fast and then that jogging becomes more or less pointless.

And not to go into lengths regarding the fact that doing HIIT gives you the benefits of a long ass steady state cardio and on top of that some other cool stuff like the HGH and also a sound testosterone boost. And without the corrosive effects that a long jog would give you (busted joints and back).

Keep the good articles coming, you the man!

The Mancini

http://www.youtube.com/watch?v=4tx3qtW3hIY

Thanks for all the useful information.

You would be surprised what happens when you get really lean. You may actually end up looking bigger in man ways. If you want to gain mass, then do the HIIT without the steady state cardio afterward.

Michael,

There isn't a benefit to throwing on the sweats unless you are a boxer or wrestler who needs to make weight and needs to drop as much water as possible. Your routine sounds fine the way it is…just keep at it and the results will come.

Rusty

I'm curious as to your thoughts on some of the folks we all see performing cardio with long pants and sweatshirts. Intuitively what they are trying to do makes sense, but is there really a benefit to throwing on your Rocky sweats before hitting the treadmill, other than the small added weight of the additional apparel?

Also, my understanding as to how one may obtain the best results from HIIT is to change one's routine such that the body does not adapt (either increase duration, speed, or incline). To what extent have you found this to be true?

Lastly, how attentive should I be to my heart rate? I am 25 (almost 26), 6'3", 195lbs., unknown BF%. My current routine is 15 one minute intervals, rest @ 3.5mph and work @ 7mph. Usually for the last interval I'll crank it up to 8mph. I then rest for ~5 mins and get back on for 20 mins @ 3.5mph. I never stop sweating! I perform my routine with little or no attention paid to my HR and I feel fine (exhausted, but fine). My worry is that my HR may rise above the oft-spoke-of "fat burning zone" or "target heart rate." My goal is to lose most of the fat around my belly and chest area. Knowing full well I can't spot reduce, I'm still not seeing the results I expected. I'm worried my HR going too high may be the culprit.

Thanks Rusty (and sorry for such a lengthy post)!

-Michael

I really think the exercise bike is the best low impact cardio. The regular bicycle style where you sit up is better than the one where you lay back.

Rusty

Hope you had a nice vacation.

I know the treadmill is the best machine out there but I am worried about high impact cardio killing my knees and hips since I have flat feet.What are the best low impact cardio exercises out there to burn fat and uncover the abs?…elliptical,bike?

Please Help…Thanks bro.

I am not sure if that is the cause of your lower back trouble. I have never had this issue. It could be…just make sure you are careful.

Read this three part post and see if you are making any of these mistakes:

Conquering Low Back Pain

Rusty

PS: Cold as Ice rules!

also Cold as ice looks amazing

Hey thanks Rusty thats really reallly good to hear. Cause honestly, I never really thought I'd EVER have abs. And now for the first time it actually looks like it could be comming together.

Matt

Doing the cardio at night will help you get quicker results for sure, but you may want to save that for when you reach a fat loss sticking point. If you do it now and reach a fat loss sticking point…then you have less options. Does that make sense?

Rusty

Note: You are absolutely going to reach perfection with this type of dedication.

hey man sorry to be commenting so much latley, I guess I've really gotten into this stuff and I want PERFECTION(and still enjoy life of course). So i have many questions. Okay here it goes; So I got up before work and before breakfast, went to a convience store, bought some back coffee then headed to the gym to do HIIT for 25 min. From what I've read here I understand the fat burning effects of the carb depleted state and thermogenic effects of the calorie-less black coffee. I ate a bowl of oatmeal with flaxseeds this morning when i got home so I do have energy for a second cardio session sometime today if I choose. I'm debating doing a steady state cardio session after work tonight through a park nearby my workplace(I live in a quiet old german town in south texas that falls asleep at 9, its awsome to run in at night!). I've really noticed a a drop in my bodyfat from doing these morining sessions the past couple of weeks, my question is; do you think steady state cardio at night will make any noticable progress at all? Or since I already did moring pre-breakfast HIIT I pretty much burned all the fat I can for today????
I appreciate it,
Matt

Great questions. I do have a post which addresses this…

HIIT Workout

You basically go back to the same baseline in between sprints. Here is the exact treadmill workout I do.

Set incline to 1.5
Set speed to 3.8
After one minute go to 7.0
Back to 3.8 for one minute
Then to 7.5 for one minute
Back to 3.8 for one minute
Then to 8.0 for one minute
.
.
.
Work up to level 11 for one minute, at this point I will just increase the speed by .2 instead of .5…so I go to 11.2 -to- 3.8 -to- 11.4 -to- 11.6 -to- 3.8 -to- 11.8 -to- 12.0.

After this, I jump off the treadmill and go to either the exercise bike, elliptical, or stair-master for 10-20 minutes at a steady state. More often than not I go for just 10 minutes on level 10-12 depending upon the machine…steady state aerobics.

I just did this workout tonight and my skin is hot and I'm still breathing a bit harder than normal and I finished one hour ago.

Note: When you are learning the treadmill, you don't want to go all out. Maybe just go up to level 10 or 10.5 until you feel really comfortable. Do a 3-5 one minute sets of level 10 without increasing the speed. At some point you will be able to run on a treadmill with your eyes closed…this is when you can really push hard.

Hope that helps!

Rusty