The Effectiveness of HIIT for Fat Loss

Before we begin, let’s first define what HIIT is. HIIT stands for High Intensity Interval Training and consists of short, intense bursts of exercise followed by periods of recovery or rest. To qualify as HIIT, experts say that the intense periods must push yourself to near maximum effort with your heart rate elevated to 80-95% of its maximum. For example, a HIIT workout might include high intensity sprints or cycling intervals alternated with active recovery periods of light jogging or cycling. These are favorites of the FASTer Way to Fat Loss! 

What is HIIT?

Compared to traditional cardio like steady state jogging or cycling at a moderate pace for 30-60 minutes, HIIT offers some notable benefits for fat loss:

  • HIIT workouts are much shorter in duration, (another reason we love them at the FASTer Way), generally taking less than 30 minutes compared to typical moderate intensity cardio lasting over an hour.

  • Despite being shorter, studies show that HIIT can burn 25-30% more calories overall. And here’s the part you’ll really love: the metabolism-boosting effect burns additional calories for hours after the workout 

Scientific studies back up the benefits of HIIT workouts. One major analysis of studies published in the journal Obesity Reviews looked at 13 HIIT trials involving over 300 subjects. On average, HIIT workouts resulted in over 28% more fat loss than other forms of exercise. Another review found that HIIT achieved up to 30% greater reductions in the fat layer right beneath the skin.

That layer of fat is the one that helps reveal the lean, toned body composition that brings a lot of people to the gym in the first place. That layer of fat also helps improve our overhealth by decreasing inflammation and insulin resistance. 

Strategic Incorporation of HIIT in FASTer Way to Fat Loss

The FASTer Way to Fat Loss strategically incorporates HIIT workouts to maximize fat burning while preserving muscle. Developed by Amanda Tress, FASTer Way uses a thoughtful nutrition and workout plan in its program.

Participants complete specific HIIT routines just two days per week. These intense sessions torch maximum calories and allow for fat burn long after the workout is over. Not only that, studies show that this level of HIIT allows proper recovery between sessions.

The program also strategically schedules HIIT workouts along with strength training sessions to optimize results. Strength workouts involving lifting weights and bodyweight exercises promote lean muscle building. Muscle tissue naturally burns more calories at rest, boosting daily energy expenditure. When paired with calorie-scorching HIIT, this stimulates significant fat loss.

In addition, the FASTer Way to Fat Loss nutrition principles for intermittent fasting, carb cycling, and macronutrient ratios further tap into fat burning from a fuel utilization angle. When the body reaches glucose depletion, fat becomes the go-to energy source. Strategically fueling HIIT workouts amplifies this.

So while HIIT sessions should not be overdone, incorporating 2-3 weekly high intensity and strength training workouts as part of a smart fitness plan.


lindsey murray