High-Intensity Interval Training (HIIT) is the way to go when it comes to burning body fat through cardio exercise. HIIT involves intervals of high-intensity exercises followed by a low-intensity exercise or complete rest. It is a versatile framework for exercise programs that can be adapted to various styles of workouts, including running, weight lifting, and more.
Originally used by track coaches to train runners, HIIT has become popular in the fitness industry due to its fat-burning benefits, which have been confirmed in numerous scientific studies. In fact, these studies have found that people performing HIIT burned significantly more body fat in less time than those doing steady-state cardio programs.
The key to effective HIIT is intensity. During the work periods, you should strive to work as hard as you can, but this doesn't mean you have to go 100% if you are new to exercise. Instead of shorter, near-maximum effort intervals, sedentary populations can benefit from longer intervals of one to three minutes at around 80% effort, followed by periods of lower-intensity exercise.
The reason why HIIT works so well for burning body fat is that it increases the calorie burn even after the workout is over (known as excess post-exercise oxygen consumption or EPOC). It means that you continue to burn more calories and body fat even while resting. Moreover, HIIT helps in promoting fat burning and reducing fat storage by enhancing the mechanisms in muscle cells.
When done correctly, HIIT is an efficient and effective way to improve fitness and burn calories.
You can switch to HIIT in the My program tab.