Stay Lean with High Intensity Interval Training
While many spend hours in the gym or performing long duration aerobic exercise, not many of us have the luxury of spending hours every day working out and exercising. With many individuals now leading very busy schedules that range from mornings, evening, weekends, traveling, and other unorthodox occupations, HIIT is becoming hugely popular and has many health benefits.
While working at such an intense pace can feel very taxing, the benefit post-workout is what the hard work is all about. Studies show that working at over 80% of our max for short duration bouts can help to train the body to store carbohydrate energy and use stored fat for energy. The more we perform HIIT style exercise, the more efficient our bodies can become at using fat for fuel for the rest of the day, allowing the body to use its glycogen stores to push through the hard interval bouts.
Also, working in a fasted state can also elicit other metabolic benefits. Studies have shown greater increases in endurance capacity and less decreases in blood sugar during exercise with prolonged experience using fasted training. Combine some quick endurance training in the morning before breakfast, and then proceed to eat after your training. Using the HIIT advantage in conjunction with some fasted training allows me to stay lean and provides me the recovery capability to do other types of vigorous exercise.
Here is my favourite GO-TO morning interval workout!
15 Minute Full Body HIIT Exercise
Burpees + Push Up (with optional jump) - 55 seconds, 5 second transition to next exercise
Pullups/modified if needed/Rows – 55 seconds, 5-second transition
Jump Squat/ Body Weight Squat – 55 seconds, 5-second transition
Alternating Lunges – 55 seconds, 5-second transition
Planks (add rotation optional) - 1 minute
ONCE COMPLETED, REST 30-60 seconds, then REPEAT 2 MORE TIMES!!!
Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women, Jason L. Talanian, Stuart D. R. Galloway, George J. F. Heigenhauser, Arend Bonen, Lawrence L. Spriet, Journal of Applied Physiology Apr 2007, 102 (4) 1439-1447; DOI:10.1152/japplphysiol.01098.2006
Beneficial metabolic adaptations due to endurance exercise training in the fasted state Karen Van Proeyen, Karolina Szlufcik, Henri Nielens, MoniqueRamaekers, Peter Hespel Journal of Applied Physiology Jan 2011, 110 (1) 236-245; DOI:10.1152/japplphysiol.00907.2010
Kim, P. L., Staron, R. S. and Phillips, S. M. (2005), Fasted-state skeletal muscle protein synthesis after resistance exercise is altered with training. The Journal of Physiology, 568: 283–290. doi:10.1113/jphysiol.2005.093708.