As I mentioned in a previous blog post, I used to constantly do LISS cardio (low intensity steady state).
First I want to explain what that means. LISS cardio is when your heart rate is not at max. So like if I’m just jogging on a trail at a steady pace, I can usually go for more than 30 mins. Same thing as walking on a treadmill or using an elliptical. I’m not saying you shouldn’t do LISS cardio but, from my experience it wasn’t giving me the results I wanted.
Now hiit(high intensity interval training) are very intense explosive moves you perform at max for a shorter period of time. It is also an excellent way to retain muscle while getting your heart rate up and burning fat. Hiit has also been known to give you that extended afterburn effect. I’m going to actually give you one of my hiit workouts below at the end of this post.
So when I started doing hiit cardio instead of LISS cardio I saw much quicker and better results. I also enjoy it a lot more than just doing the same redundant moves over and over again. I like to mix it up and really challenge myself while hitting every muscle group. It took about 6 weeks to notice fat loss. Of course I also included weight training and a healthy diet. I never perform hiit on the same day as a heavy training day. It is very taxing on your body and you need more time to recover. Hiit is an awesome fun cardio routine that can be done 30 mins or less.
Here is one of the hiit routines I like to do. The time I use is 20 sec on 10 secs off 3-4x per exercise. You can increase time to your preference. This is just one of the times I use.
1. High knees
3. Jump squats
4. Mountain climbers
5. Lateral Hops
6. Broad jumps
Hiit is a very intense workout. If you are a beginner start slow and eventually you will progress.