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Wednesday, March 27, 2013

Burn 500 Calories in 45 Minutes

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One of the best ways to jolt your body out of a fitness or weight loss rut is to do HIIT training.  High-Intensity Interval Training alternates between high bursts of activity and fixed periods of less-intense training.  During these higher bursts of activity, you take your body to the max of what it is capable. 

You will see results with HIIT.  It is efficient and burns a lot more calories in a shorter period of time.  The American College of Sports Medicine discovered that "two weeks of HIIT improves aerobic capacity as much as 6-8 weeks of endurance training."

Not only will you burn more calories, but you burn more fat in the 24 hours after a HIIT workout then a steady pace workout.  HIIT increases your fat burning potential!  With steady pace workouts, you are likely to lose muscle along with fat, but with HIIT workouts, you will maintain and increase muscle mass.  Your heart is working harder with interval training, therefore becoming stronger and increasing your heart health. 

Did you know?  HIIT workouts increase levels of the Human Growth Hormone during the 24 hours after your workout.  HGH slows down the aging process and increases caloric burn. 

You will find that your "normal" pace or activity becomes a sinch after these short bursts of high activity.  When what you did before becomes easy, this is a sign that you are increasing your aerobic capasity.  And the great thing about HIIT is that you can do it just about anywhere! 

I love mixing things up on the treadmill.  Here is my latest treadmill workout, which includes High-Intensity Interval Training for high calorie burning in just 45 minutes! 

HIIT will be challenging, you may feel like your lungs are on fire, like want to die, but you definitely won't be bored.  And most importantly, you will see results. 


Linds said...

I love your blog and all of your great ideas! I would love to try working out like this. Why not get the most out of your workout, right? I have a treadmill, but I feel really uncomfortable on it. I'm ok walking but I feel like trying to change my speeds like that would not be fun. Do you have any other workouts that I can do. I love Jilian Michael's DVDs. Do any of her's qualify?

Linds said...

I forgot to say my email is Thanks!

Amber Hanni said...

This is probably the coolest thing i've ever seen :)

Alpi Khanna said...

I tried this workout.... Thinking it will be great that il b able to burn 500 calories... While doing it I realized it is a useless and silly workout... It claims it leads to burning of 500 calories but in reality it just burns 300 calories... Bullshit workout

Anonymous said...

It's a HIIT workout. So you're gonna be burning more calories then your treadmill says you will. Running at 8mph will get your heart rate up and then when you're come back down at 5.5mph it will be up. So you'll burn more calories at 5.5 now than you would have at 5.5 without sprinting before. Your treadmill can't decipher that. I tried this today and then sprinted at 10 for 2 minutes and then at 12 for a minute. (With 3 minutes of recovery after each)

Architreks said...

I love this workout!! Thanks for posting - consistently gets me around 500 calories burned!

johnsmith_pr said...
This comment has been removed by the author.
johnsmith_pr said...

nice post, we need to balance the calories that we take in each day with the calories that you expend each day. We all can track all your calories burning with the help of fitness trackers, best fitness tracker available in the market.

Mr Qie said...

I spend a lot of time in airports, including 4 hours Sunday in
St. Louis. But I always look on the positive side and try to get as
much magazine reading or article writing done as possible.

Heck, I even wrote this email to you from Gate A18 while waiting for
my flight and watching the Patriots-Colts game.

This reminds me of a time about a year ago when I was stuck in the
Newark Airport, and I was reading a copy of Men's Fitness that
contained the legendary TT success story of the Kuhn Triplets (you
can see the fat loss story on my site at

Here's some of the tips we used in our plan to help the 3 brothers
lose that last 5 pounds of fat in the last 10 days of the

NOTE: These advanced tips were only used for 10-14 days. That's the
maximum time for this advanced plan.

1) Start your day with water and fiber. I truly believe drinking
12 cups of water over the course of the day helps you stay alert and
stops you from feeling too hungry. As for the fiber, you can get it
from fruit or nuts. Research shows starting your day with fiber
helps control your blood sugar until the afternoon.

2) Eat 1 cup of raw vegetables prior to eating your regular lunch
and dinner. This will help control your appetite.

3) Eat only almonds, raw vegetables, & fruit between meals.

4) Don't eat more than 40g of carbohydrates at any meal.

5) Don't go to bed full. Eat only a small protein snack in the
evening to control calorie intake.

6) Drink 6 cups of green tea per day (3 in AM, 3 after lunch)

Advanced Exercise Tips

1) Add 10 seconds to each work interval.

2) Add in some bodyweight circuits (10-20 minutes per day) done in
the morning or evening.

If you do your regular TT workout in the morning, then do your
bodyweight circuits after dinner. Alternatively, do the bodyweight
circuits first thing in the morning, and then do your regular
workout at lunch or later in the afternoon or evening.

3) Add one set to the first superset you do in each workout.

Use these strict tips for no more than 2 weeks before returning to
normal exercise guidelines and carbohydrate intake.

Go here to get started: ===> Advanced tips to lose inches from your waist <=====

Train hard but safe,


PS - For maximum fat loss...

If you have dumbbells, a bench, and a ball at home, you can lose
fat in the comfort of your own home with Turbulence Training.

"At the end of week one, I lost 3.5 pounds and I was feeling great.
Yesterday was the end of week two and I lost 3 more pounds! Six and
a half pounds in two weeks and I feel outstanding. Not the least
bit tired or weak. I've never been so enthusiastic about each
workout. I didn't bother to take a 'before' photo, but I may still
do that. I would have touched base with you sooner, but with work,
school, training, etc., I'm always pressed for time. And of course,
that's what makes Turbulence Training such a convenient program."
Chuck Fager

Click here to get Turbulence Training: ===> Fast fat loss workouts... <=====

"As a professional firefighter, personal fitness is very important
to me. I found the Turbulence Training program to be an excellent
way to keep my workouts fresh and high paced while achieving my
desired results. I would recommend this program to anyone who is
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Chris Gaylor, Professional Firefighter