A study published in the International Journal of Obesity compared young women who did steady-state cardio for 40 minutes to those who completed just 20 minutes of HIIT training. High-intensity interval training, or HIIT, is here to stay, for the simple reason that it works.
But that doesn't mean you have to endure long, boring sessions on a bike or treadmill. Do HIIT Cardio Intervals to Burn More Calories, FasterĬardio is a necessary evil if you want to tip the scales toward burning more calories every day.
So while you'll still a couple of minutes' rest during the early parts of your workouts, you'll get far less elsewhere in the routine. Research from the College of New Jersey (Ewing) has found that male subjects burned significantly more calories during their bench-press workouts by resting for just 30 seconds instead of a more typical 3 minutes between sets. Remember what I was saying about EPOC earlier? That applies here, too. And when you do, your muscles will become gorged with a number of metabolic byproducts that promote the release of anabolic hormones such as insulin-like growth factor (IGF-1), testosterone, and growth hormone to stimulate muscle protein synthesis. No matter how much weight you use here, you'll get a crazy pump. If your reps fall off, simply reduce the weight. With a weight you can handle for 10-12 reps, you'll complete 7 sets-each to failure, with the hitch being you'll take only about a 30-second rest between sets. But we're on a mission to get ripped, so we're going to double-down and use a multijoint move for your back and legs, but do it on a machine, where you can keep banging out quality reps long after you would have dropped a barbell. The ends of most workouts are geared toward generating a deep muscle pump with a single-joint move. Add Brutal Finishers at the End of Your Big-Muscle Workouts This, in turn, elevates your heart rate and burns more total calories. By extending your sets, you make your muscles work harder with longer times under tension. Such techniques include rest-pause, dropsets, and supersets. You'll do all three in this program.Įxtending a set means that even when you hit muscle failure, you still don't put the weight down. Add Volume With Intensity PrinciplesĪnother way to do more work without extending the length of your workout is to make use of set-extending techniques like supersets, dropsets, and rest-pause sets. You build that over time, just like you build muscle tissue. You'll do the lunges for 45 seconds, rest 30, then knock out your next set of presses.ĭon't be surprised if, at first, you challenge your cardio conditioning. An example is the seated overhead press paired with bodyweight lunges. In the program, you'll find both regular supersets and "density supersets," where strength movements are paired with unweighted movements performed for time.
So even though you want to get lean, you still need to use a moderately heavy training stimulus-at least for the first half of your workout. Using lighter weight for higher reps, on the other hand, sends an endurance signal to your body that can make it difficult to keep all of your hard-earned muscle. When you use heavier weights, you're telling your body to build or retain muscle mass. The problem is that going lighter takes your foot off the muscle-building accelerator. After all, if you're performing more reps, you're doing more work and burning more total calories during each workout, right?
When trying to lean your physique, you might think it makes sense to reduce your normal weight loads to boost the reps through the ceiling. You'll just have to do some heavy lifting first. These movements have also been shown to more effectively trigger the release of favorable anabolic hormones like testosterone and growth hormone, which burn fat and help you withstand a caloric deficit.ĭon't worry, you'll still get to do some shoulders, arms, and hamstrings.
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