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LINKS: Original article: http://www.leanandmuscular.org/index/high-intensity-interval-training-hiit-workouts-for-superior-fat-burning. Burpees: http://www.leanandmuscular.org/index/the-burpee-one-exercise-to-rule-them-all-part-1 Website: http://www.leanandmuscular.org/ DESCRIPTION: High Intensity Interval training (HIIT) has been shown to be far more effective than 30-45 minute, slow, steady-state cardio at fat burning. An example of one such workout is shown in the video. Perform each exercise for 20 seconds, move through all 5 exercises in a circuit fashion. Rest for 1 minute after moving through all 5 and then repeat 3 more times, for a total of 4 rounds! Total workout time should be about 10 minutes. The exercises are: 1. Thrusters 2. Burpees 3. Snatches 4. Renegade Man-makers 5. Jump squats Try performing it after your usual workouts, 3-4 times per week and you'll ramp up your fat burning abilities to new levels. It can be performed almost anywhere and is ideal for doing at home. In the video I use a pair of dumbbells, but you could easily substitute in some bodyweight exercises should you not have dumbbells. Leave a comment and I will give you some bodyweight exercises you could substitute in. EXPLANATION OF WHY THIS WORKS: After your workout, a process known as EPOC (Excess Post-exercise Oxygen Consumption), or informally referred to as the 'afterburn' effect, begins in your body. This is basically a process of increased oxygen intake your body employs to correct the body's 'oxygen debt' brought about by exercise. The more INTENSE the exercise, the greater this 'oxygen debt' - note I emphasized the word intense, not longer. Your body increases oxygen consumption to restore itself to a resting state. To do this, it needs to restore hormone balances, replenish phosphagen stores, carry out cellular repair and oxidize built-up lactic acid. Carrying out all of these chemical processes requires energy. Where do you think your body is going to get this energy? That's right, it will get a lot of this energy from fatty acids. Your body breaks down your fat stores, to release fatty acids into your blood stream. These fatty acids are carried to your cells where they provide energy for the processes your body carries out to bring it back to a resting state. The more intense the exercise, the greater the repair process will be and the more energy it will require. Long, slow, low-intensity cardio will produce a small EPOC effect that will at best last only a couple of hours after the workout. Basically the 400 calories you burn during the workout will be all that you burn, because the EPOC effect afterwards is negligible. However, studies have shown that after HIIT workouts, the EPOC effect can still be found up to 38 hours after the workout. So basically your body is burning fat to fuel the restorative processes for 38 hours AFTER your workout! So, even though you may have only burned 250 calories during your HIIT workout, the total calories burned after will be far greater. Those calories, plus the 250 burned during the HIIT workout surpasses the 400 burned during the slow, steady-state workout by a LONG, LONG way.

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