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The Ultimate High-Intensity Interval Training Cardio Workout Program



If you want to burn the maximum calories during a workout, you should work out at a high intensity for a lengthy period of time.

The issue is that intensity and duration are inversely related; in other words, you can't run through a marathon. You can't even run a ten-minute sprint. An all-out sprint lasts only seconds, and a near-maximal sprint lasts only a minute or two.


However, there is a way to combine higher intensity with longer length, and it is known as high-intensity interval training (HIIT). By alternating between brief high-intensity work intervals and short lower-intensity recovery intervals, HIIT allows you to do more high-intensity work in a single session.



During the high-intensity interval, you push yourself above your typical training zone to the point of exhaustion. During the recovery interval, you lessen the intensity sufficiently to retrieve the oxygen deficit in time for another powerful burst.


Depending on your goals and fitness level, you can change the number of intervals, length of intervals, and work-to-recovery ratio.


Beginners should start with 6 rounds and work their way up to 8 to 12 rounds. The interval length can range from 10- to 20-second all-out sprints to 60- to 90-second bursts that are submaximal but intense.


Work intervals might be extended, but intensity would suffer as a result. It is easier with longer recovery intervals; it is tougher with shorter recovery intervals.


For example, 60 seconds of labor followed by 120 seconds of rest (a 1:2 ratio) is easier than 60 seconds of effort followed by 60 seconds of rest (a 1:1 ratio).


For fat-loss goals, the duration must be long enough so that the calorie burn accumulates; but, with interval training, you can have an effective fat-loss workout in as little as 20 minutes.


As a result, HIIT is one of the most time-efficient methods of workout and a popular choice among busy people. Some varieties of HIIT are incredibly effective for cardiovascular training, even when the workouts are short. HIIT training can be done on any form of cardio machine.


HIIT running can also be done outside, as well as with various body weight exercises or conditioning drills. There is no one best way, so keep an open mind, explore, and see what works best for you.

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My name is Steven Goldstein

With over 10 years of experience in the fitness industry, I have worked with clients of all ages and fitness levels. From professional athletes to individuals aiming to lose weight, I have helped countless people achieve their goals and improve their overall health through customized training and nutrition plans.

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