I roughly remember my first HIIT cardio workout. I had read an article in Muscle Media 2000, written by Shawn Phillips (in 1993 I think) describing a way to do cardio to burn fat like crazy. When I went to my gym and performed HIIT on the treadmill, people gave me some crazy looks. I've been experimenting and studying up on HIIT cardio ever since…and after close to 20 years, I'm still in learning mode. In this post I'm going to break apart a study that compares short 30 seconds intervals with longer 3 minute intervals. This study found that the 30 second intervals could be more effective than 3 minute intervals. I'd like to give you some practical ways on how to use the findings in this study.

[Rugby is an example of the effect that sprint intervals have on the body. Obviously these guys train in a number of ways, but the tempo of the game contributes to low body fat levels displayed by all of the players.]

Greater Calorie Burning With Less Pain?
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Back in June, USA Today released a story that confirmed what I have suspected for a few years: The more fit someone is, the more fat they will burn after a workout session. Fit people produce much more glycerol after a workout than someone who is not in as good of shape. Glycerol levels are an indicator of fat breakdown. Fit people burn much more fat after a brief workout than people who are not as fit (even when doing an identical workout).

[Perhaps all that it will take to break through your fat burning plateau is to reach a higher level of fitness. I will examine how that is done in this post. ]

What Is the Article Measuring as Being "Fit"

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I have been alerted to an extremely entertaining body weight course used by actual Rock Stars while on tour. The course used to cost $27, but it has just been released for free. The thing about being on tour is that often times the band is far from a gym and doesn't have access to equipment. A trainer by the name of Ryan Murdock developed a body weight cardio routine (PDF and videos), called "12-Minute Stage Crazy: Cardio for Musicians". (Note: Ryan's free workout is no longer available. Click the link to see his full "Master Course". This is the program I am personally doing this winter).

[Here's a pic of Henry Rollins looking like a mad man. Not a huge fan of his stuff, but I respect musicians like him who have "street cred"...I like listening to music of various genres from artists who have lived a little. Kind of the opposite of what is big now.]

Completely Entertaining Writing…Thank God!
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I use to think that walking was just for people who weren't fit enough to do any "real" exercise. I figured that any activity that 99% of the population can easily do, just can't be tough enough to make a real difference in health. Walking just doesn't seem to challenge the body like "true" exercise (intervals, circuits, HIIT). I am first to admit that I have been wrong when it comes to this line of thinking. Not only do I admit my thinking has been wrong, I'm immediately going to do my best to walk daily. Some recent studies have proven how valuable walking is to long-term health.

[A picture of a young couple walking down a path near the River Thames in London. Walking can be a blast if you are in a scenic place with lots to see. I need to get to London and walk around to look for great pubs. Kind of a walking and beer sampling tour.]

Intense Fat Burning Workouts Aren't Enough!
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I've been a fan of HIIT and interval training for well over a decade. It jacks up the metabolism, increases your natural fat burning hormone (HGH) and simply helps you lose a lot more body fat than diet alone. None of this is news to those familiar with interval training. What many people don't realize is that interval training also increases your ability to do endurance exercise. The crazy thing is that intervals may be more effective at increasing endurance than endurance exercise itself!

[I was looking for a good exercise photo, but nothing wow'd me. Instead, I just put up a photo I liked with great use of color.]

The Interval Training Study With Surprising Results
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I live a few miles away from a beautiful lake in Seattle called Green Lake. Every spring when the weather becomes nice and the sun comes out, people flock to this lake. Around the perimeter of the lake is a jogging path. I drive by this lake daily and get to observe dozen of joggers running around the lake.

[I couldn't find a nice photo of Green Lake, so I put up a photo of a marina that is about 3 minutes from my place. I've lived on the water most of my life and wouldn't have it any other way.]

Were We Meant to Jog for Long Periods of Time?
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It is almost impossible for me to recommend an exact cardio routine unless I know the diet someone is following. If someone is dieting hard and is already "carb depleted", I am going to recommend a different cardio routine than someone who spent their past 4 days eating pizza and pasta. This is one of those cases, where a one-size-fits-all approach does not work.

[A picture of a man and woman doing intervals outdoors. This type of brief workout is perfect for someone who is following a clean low calorie diet.]

What is The Perfect Condition for the Body to Drop Body Fat?
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