Weight Loss Workout Routines #1: HIIT (High Intensity Interval Training)
Hey guys and gals, it’s Mark and today I want to introduce another fun Workout Routine.
In this series of articles I will cover the three different basic types of fat loss workouts, one for each article.
They are:
1. HIIT (High Intensity Interval Training)
2.Bodyweight Exercises
3.Weights Circuits and other Resistance Training
All of these workout types are designed to create high lactic acid levels, which in turn increase your body’s own production of HGH, or human growth hormone.
This hormone has great fat burning properties, whilst being awesome for recovery and regeneration as well as protecting your lean tissues (muscle mass) from break down.
So HGH burns fat, helps your body to regenerate and protects your muscles, all at the same time!
Great stuff! 
Seeing that it’s your own, there’s no harmful side effects to it at all whatsoever.
And for those who want to know, this is how relatively short –but intense— workouts, like HIIT for example, can help burn fat.
Take Joe Marathon and Jack Track.
Joe runs for, what, 42 kilometers? (26 miles!!!)
And Jack runs for a hundred meters. That’s not 0.25% the distance!
So shouldn’t Joe be leaner than Jack?
And yet … he’s not. Joe’s got an average body fat percentage of around 10-12, and Jack, who does nothing but HIGH INTENSITY short distance, INTERVAL dashes?
He’s usually at 4-6%.
That’s because of the hormonal response –the HGH-Response– to this training, as outlined above.
Now before we get started here’s one more thing:
If you want to burn fat, you should make sure the body actually runs on fat for fuel before you even start the training, otherwise the best workout in the world won’t do it!
That means carb depleted and in a calorie deficit.
The probably easiest way to do this is with my 4/3-System, here’s a short recap:
No calories within 4 hours of bed time, then postpone the breakfast by at least three hours, for a total overnight fast of around 15 hours.
The time before that delayed breakfast is a really good one to do your fat burning lactate training in.
If you want more details, you can just sign up for my free course and updates over on the right or also at the bottom of the page here.
OK, right into it!
1.HIIT Training Routine
“The TS Method HIIT+LIIT 30/2, 2/30-System”
HIIT stands for high intensity interval training as you probably know, and LIIT stands for LOW intensity interval training, which is the follow-up to HIIT.
Meaning you can do the LIIT after you’re finished with the high intensity part of the training.
This works very well for burning all the fat your body has just mobilized during the high lactate work, HIIT portion of the workout.
So what exactly is high intensity interval training anyways?
As the name suggests, it’s training separated by strategically placed rest-intervals. The most important factors here are the:
• High Intensity: You go all-out, 110%!
• TUT: Time Under Tension. That means for how long do you go all out; in this case here that’s 30 seconds per set.
• Rest Interval. That is to be kept relatively short, for the accumulative fatigue-effect (it will get harder from set to set, because you have –on purpose- too little rest)
This will drive the Lactic Acid Levels through the roof! 
You can really use any kind of exercises for this: outdoors running, treadmill, stationary bike, rowing machine, stair-climber, swimming … they’re all fair game. It’s all in the correct structure –as outlined above– the interval set-up of the training.
Here for this workout routine I will use sprinting/running as an example:
Sprinting by the way is one of the most effective forms of interval training.
Here’s the workout:
1.Warm-Up thoroughly.
Begin by jogging at about 30% exertion, so 30% of your max, for 1 minute. Then rest for 30 seconds. Now go to 50% perceived effort, again for a minute, rest for 30.
Next, you do 70% for 45 seconds, same rest interval of 30 seconds.
Finally, the last warm-up set: 80% exertion (that’s 80% of a sprint) for 30 seconds.
That’s it for the warm-up. By now the heart-rate and breathing should be up, and you might be breaking a light sweat.
Take a breather for about another minute before you start the workout.
2.The Interval Training Routine
Here we begin with the actual High Intensity Part …
Set 1: Sprint hard, all out, for exactly 30 seconds. Now rest for 2 minutes.
Set 2: Repeat
Set 3: Repeat.
Now you decide: go for another? Depends on your general shape.
The Workout calls for 3-5 sets and you’ve already done 3, so it’s totally OK to call it a day here and do more next time around.
After a while, you want to work your way up to 5-7 sets.
This routine is done between 2-4 times a week.
You might start by doing it twice, and again work your way into doing it 3-4 times per week.
So this is the High Intensity Part. Now you can if you want add some Low Intensity work to finish off: this would give you max weight loss results …
After doing the 3-5 sets of sprinting, just do another 3-5 sets of low-to medium intensity running, that’s the LIIT set-up:
This is 2 minutes running, with only 30 seconds rest in between, so it’s turned around: Instead of 30 seconds on and 2 minutes off, you do 2 minutes on, 30 seconds off.
Integrate it like this: after the last sprint, rest for 2 minutes, then run for 2 minutes and rest for only 30 seconds before repeating for a total of 3-5 sets.
That’s the longest version of the HIIT+LIIT workout routine which should nonetheless not last for more than 20-30 minutes total outside of warm-up … short and sweet!
HIIT+LIIT Workout Summary:
Here is the notation, in case the above description is a little confusing:
You warm-up, then…
1. 3-5 x 30 second-sprints, 120 seconds rest in between each set
2. 3-5x 120 seconds running, 30 seconds rest in between sets… done!
Table-Format:
| HIIT+LIIT | Sets | TUT* | Tempo | Rest Interval |
| HIIT | 3-5 | 30 seconds | All Out | 120 seconds |
| LIIT | 3-5 | 120 seconds | Good Pace | 30 seconds |
*Time Under Tension
So there you go, a totally great, fearsomely effective HIIT Training Fat Burning Workout.
That’s all folks, for this post. The next one will cover Workout Routine #2, Bodyweight Exercises.
I see y’all over there!
Mark
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15 Comments
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It’s great that you pointed out interval training as an excellent fat burning route. So many are used to doing long cardio sessions when in reality it is intervals which get anyone closer to burning away the fat.
I personally love running sprints and find your workout to be very thorough and effective. I do want to point out that intervals can be done with any type of cardio exercise but using sprints is the easiest way as it can be done on the track, the streets or a home treadmill.
-Sam
Sam,
True enough !;-)
Spoken like the Pro you are …
For sure intervals –on any type of equipment– are the way to go for weight loss and to “Look like an Athlete” in no time flat!
Mark
This is true idea about weight loss,this is excellent interval training of your body..This is good idea of exercising your body..Thank you::)
Thanks,
it’s good stuff, and a great way to start the day !;-)
Mark
Thanks for all thouse great articles Mark ! But correct me if im wrong, If you fast for 15 hours sure you are burning fat in 100% aerobic conditions. But aren’t you destroying thouse important muscle by doing extensive exersize when your body is running low on carbs in the morning, especially when you do HIIT part of the workout ??
Hey Emil!
Thanks for the comment and the question.
Well I like to keep things simple, so let’s just say after 15-20 hours of fasting (depending on how loaded your carb stores are) your body is running on Fat For Fuel, instead of Food For Fuel.
And you could actually do some really heavy lifting even, without losing an ounce of muscle.
That is because your body protects itself from catabolism under fasted conditions, it’s all to do with the Hormonal Response.
Suffice it to say there’s tons of scientific peer reviewed research and empirical evidence that show you’ll not lose any muscle at all … you MIGHT even gain some, when re-feeding!
Long story short just don’t worry about it, really no need. I guess you read the Icelandic post on that?
Mark
So where does this energie come from (to perform heavy liftings) ? you’re running low on glykogen storage and heavy training cost energie from aerobic conditions,carbs true ? So isn’t energie from fat too slow process to keep up with the demand the muscle needs to perform ?.
Emil
Hey Emil,
no, not carbs, the muscle always runs on the same fuel: ATP (Adenosine Triphosphate).
It’s simply the question how it produces this fuel; from PC, Glycogen, or Fat.
These are the body’s emergency fuel tanks. And they are slower and less efficient in order, down the line.
So fat is slowest and least efficient, that’s true.
But it’s actually also a question how efficient your body is at utilizing a certain fuel source. If you’re well used to using Fat for Fuel, you’ll become quite efficient at it and can perform at fairly high levels.
I personally have regularly lifted at 95-97% of my best in a totally fasted state, like 24 hours or more, no problem.
But you will not perform at your very best ever, that’s for sure. So if you’re going for a PB/PR (personal best/record) or you’re gonna compete for the gold, I recommend you do that carb loaded.
But everyday training? Nooo Prob!
And then of course you gotta set your priorities right: what are you training for: fat burning? Or Max Strength/Power? Etc.
You should really always focus on one thing only at a time.
Long story short:
The energy comes from your body fat stores, and they get turned into your muscles’ only fuel: ATP. This high energy substrate/that gas tank always is being re-filled by your body continuously. It is merely a question of where from.
Hope that helps Dude,
Have a Good One,
Mark
So our body adapts certain movements and in time can be efficient for using fat for fuel in high intensity training.
Well thanks Mark for good answers. you really put effort in good answers and you have helped me alot
Look forward reading your blog
Emil
Sure man, welcome! Always.
Mark
Nice one Mark!
The way you explained the interval training was the best I have ever seen.
Thank you sir.
Sõl
Thanks Sol, muchos appreciatos Brother!
Means something coming from a professional colleague like you!
Mark
Hi Mark,
Interesting split of various routines and yeah I’m a big fan of Rusty’s fat burning concept too, makes a lot of sense, doesn’t he?
Anyway Rusty, Me and You are on the same verge of promoting lean fitness without the wrestler’s buffy look and I have learnt a thing or two from your pages. Thanks for sharing all the knowledge.
I am the owner, editor and creator of http://www.leanofficer.com where I give sensible fitness tips for busy office people, check out the site if you have time
Regards,
Mr.G
Heya Bro,
like your site, good work man!
Yeah Rusty is the Dude, he is very good at what he does and a great guy to boot…rare combination, a real gem!
Mark
Thats right man. Looking forward to learning a lot from you. Great Site design btw.
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