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The Research-Backed Approach To High-Intensity Interval Training (HIIT) To Maximize Fat Loss

The Research-Backed Approach To High-Intensity Interval Training (HIIT) To Maximize Fat Loss
February 8, 2018Dr. Grant Radermacher

High-intensity interval training (HIIT) is one of the biggest buzzwords in the fitness industry.

The basic idea to do short periods of all-out work followed by short periods of active rest to make the body work harder (and burn more calories) than it might during extended steady-state cardio.

Of course, while most people who’ve been in a gym recently probably know what HIIT is, very few actually do it in a way that will maximize fat loss. In addition, most don’t apply the principle of progressive overload to their routines which eventually leads them to a strength and fat-loss plateau and prevents them from reaching the low levels of body fat they’re aiming for.

Let’s explore the 3 most important variables of HIIT: the best exercises for preserving strength and burning fat during HIIT, the optimal intensity for work intervals, and how to progressively overload to reach your goal levels of body fat.

Exercises

Studies have shown that “the more a cardio exercise mimics the movements used in muscle-building movements, the less it hinders strength and muscle growth”. In other words, you should be performing forms of HIIT that highly mimic weightlifting movements in order to preserve muscle mass during a cut. The 3 best exercises for this reason are rowing, cycling, and sprinting since they highly mimic movements such as the squat and seated row.

Intensity

Studies have shown that in order to reap the maximum benefits from HIIT (EPOC, hormonal response and increased fatty acid oxidation), you need to reach between 85%-95% of your max heart rate during the work intervals. You can tell if you’re at this level of intensity if you’re breathing so hard that you’re unable to maintain a normal conversation with someone. This is where most people fail in doing HIIT effectively; they simply aren’t pushing hard enough to reap the benefits of HIIT.

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A good starting point is to perform 20s of HIIT at 80% max intensity with a 40s rest interval (work:rest ratio of 1:2). If you’re already a HIIT veteran, bump the intensity up to around 90-95%. Research has shown that it’s more effective to perform HIIT intervals with a lower duration (e.g. 30 seconds) as opposed to longer intervals with less intensity. Stick to a lower duration intervals and push hard.

Progressive Overload

Although many people don’t think about applying progressive overload to HIIT (or cardio in general), it’s the key to avoiding fat loss plateaus and achieving low body fat goals. There are 5 variables you can adjust to overload your workouts:

  1. Increase the intensity of your work interval.
  2. Increase the duration of your work interval.
  3. Decrease the duration of your rest interval.
  4. Increase the number of cycles performed.
  5. Increase the frequency of your workouts.

Progressively overload your workouts using one (or more) of the variables whenever you feel too comfortable with your workouts or when your fat loss has plateaued (which usually happens every 2-3 weeks).

Keep in mind that you should perform HIIT in conjunction with a weightlifting routine for the best results, and you can also incorporate steady-state cardio during rest days or days where you feel you need a break from HIIT.

The Bottom Line

  • Cycling, rowing, and sprinting are the best forms of HIIT to preserve muscle mass while losing fat
  • You need to reach ~85-95% of your max heart rate during the work intervals in order to reap the majority of benefits from HIIT
  • Apply progressive overload every 2-3 weeks using the 5 variables to avoid reaching fat loss plateaus
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Sources:
Ramos JS, Dalleck LC, Tjonna AE, Beetham KS, Coombes JS. The impact of high-intensity interval training versus moderate-intensity continuous training on vascular function: a systematic review and meta-analysis. Sports Med. 2015 May;45(5):679-92.
Gergley JC. Comparison of two lower-body modes of endurance training on lower-body strength development while concurrently training. J Strength Cond Res. 2009 May;23(3):979-87.


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About the Author

The Research-Backed Approach To High-Intensity Interval Training (HIIT) To Maximize Fat Loss – Brookfield Chiropractor

Dr. Grant Radermacher

Dr. Grant Radermacher is a Brookfield, WI chiropractor providing unmatched results through gentle, evidence-based chiropractic care. Our mission is simple: get you out of pain so you can get back to being you, only better.

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Comments

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March 26, 2018

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Charity Reply
March 29, 2018

Awesome tips. Just one question, when can HIIT be dangerous for your heart/ health

Jamie Cordon Reply
April 17, 2018

Interval training is really good for people who don’t have a lot of time to go to the gym. There are a lot of apps and videos online that have different HIIT sets and can really help you sweat out a lot every day in a short span of time. Great article!

Muhanji Reply
August 17, 2018

Hey…… Thanks for the read. Continue with the good work ?

Vijay Lathiya Reply
August 22, 2018

It’s really Informative post.
your training helps fat people to lose their weight.
Thanks!!

Allana Williams Reply
August 25, 2018

I would love this interval training regimen to maximize my weight loss! Great post here! Thanks a lot!

Carla Patterson Reply
September 24, 2018

Great post! I’m currently at my weight loss journey as well – although I try to keep myself relatively skinny throughout the year, so it’s only just for a few periods! Thanks for being such a great motivation though:)

Sean Dixon Reply
September 28, 2018

I’m already considering HIIT as part of my workout routine. Just a quick question, how can I know compute my max heart rate? Great article by the way. Keep it up!

Jina Jackson Reply
October 4, 2018

Thank you for sharing with us your experience, It is true that the sports training is very beneficial, but we must also look after their diet by choosing organic elements and eat well-balanced meals.

Elena Reply
October 6, 2018

Thanks! This is very helpful – have been seeing plateaus for my HIIT workouts – will try the variations suggested here

barrownz life sciences Reply
October 16, 2018

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daniel alexx Reply
October 23, 2018

Thank you so much for the great article, it was fluent and to the point. Very Informative page, I hope it will be useful for all of us. Thanks for sharing it with us.

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November 4, 2018

thanks for sharing useful information.

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November 18, 2018

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December 7, 2018

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Devika Korde Reply
December 13, 2018

Hey
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Amelia Zodye Reply
December 15, 2018

with the exercise you can lose weifht but you have to try keto diet for quick results from here

Dietfitelt Reply
December 30, 2018

THIS IS SO ON POINT…HIIT DOES REALLY HELP…I’VE TRIED IT YOU KNOW.

Ninjatransformation Reply
December 31, 2018

Thanks for sharing fat loss tips. Balanced diet and exercises are key to success in this race.

Manoj Yadav Reply
January 3, 2019

The process of fat lossing is very difficult. But you have shared very useful information about this.
Thanks for sharing this information with use.

Tarun Sharma Reply
January 5, 2019

Awesome tips. Just one question, when can HIIT be dangerous for your heart/ health

Daayur Reply
January 6, 2019

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January 7, 2019

OOH YEAH…SUCH AN AWESOME POST…THANKS FOR SHARING..

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March 22, 2019

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June 16, 2019

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June 4, 2021

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