The MOST BODY FAT BURNING HIIT EXERCISE

 The MOST BODY FAT BURNING HIIT EXERCISE

let's talk about the best hit high-intensity interval training exercises for maximum fat burning okay now

I’m going to give you examples of lots of high-intensity interval training exercises that you can do and then

I’m going to tell you the number one exercise that just blows everything else away but first let me just explain what hit exercises are it's a super high intensity short duration type exercise that produces some seriously high growth hormone spike and other benefits and the cool thing about it is because you're using this high intensity short duration exercise you're not going to be doing a tremendous amount of it so it's a quicker workout which takes less time for those busy people but let's just kind of like dissect what exercise really is you have four parts okay you have the duration or time you have the intensity of the exercise and then you have the recovery after the exercise and then you also have how many times you do this specific exercise how long you do it how long do you rest and then how many repetitions of that are you going to do so typically when you're doing um hit or high-intensity interval training you're doing it only for like 30 to 60 seconds maybe a little bit longer maybe a little bit shorter and then you're resting between 30 seconds or usually like a minute to five minutes and then you're doing this three times to seven times and then as far as per week you might do it i don't know once or twice or three times per week that's kind of like the pattern now if we take a look at why high intensity interval training works we want to look at these variables a little bit deeper intensity is the key factor in exercise that stimulates muscle growth and also stimulates growth hormone okay now if we have a low intensity and high duration a long period of time of exercise so let's say you're just jogging down the street over a long period of time it's not very intense but you're just jogging for like 45 minutes you will not stimulate growth hormone near as strong as compared if you do a short duration high intensity type workout now the other key thing about this is this recovery part too because if you don't recover from this intensity you're not going to see the results nearly as strong as if you did take in consideration the recovery now recovery is an individual thing each person has a different ability to recover and there's a really good test that i'm going to recommend that you do to determine your recovery as one of the cautions because you last thing you want to do is over train yourself and end up hurting yourself you know you don't want to do this if you have injuries because it's high intensity you also don't want to do it if you have poor recovery and

I’m going to show you a good test to figure that out and you don't want to do it if you have heart problems because doing this intensity exercise without supervision when you have a heart problem could be an issue so this is what you'd want to do you'd want to first check your resting pulse rate okay you can get a pulse meter by checking your pulse on your fingertip uh you can also just check your pulse here or here and you're going to count how many beats per minute okay or you could count it for 15 seconds and then multiply it times four now normally an average pulse rate is about 72. if your pulse rate is like high like 90 100 higher than that then you need to check that out because that's not normal and a resting pulse right if it's low that's much better but it really depends because if you don't work out and it's really really low that could be a heart problem but if you do exercise and you're somewhat fit the the pulse rate should be like less than 72 it should be like in the 60s some people they're very fit even comes down to the 50s or even the 40s and that's a healthy heart all right so this is what you're gonna do you're gonna exercise for one minute and you're gonna do it really intense like about eighty percent of your maximum intensity and so just use judgment on this i don't wanna get too complicated just go really hard okay for one minute and then check your pulse rate at the end of that one minute exercise so let's say it was 160 okay you got your pulse rate up to 160. then you're going to rest for one minute okay then you're going to check your pulse rate again and let's say it's 150 all right you're going to subtract these two numbers this happens to be 10 okay and then you use this little chart right here if your pulse rate only comes down 12 beats or less okay that's bad that means you're at a higher risk of having a heart problem now i had this lady come into my office and we did this test and her pulse rate got up to 150 okay and then for some reason i didn't really check after resting i think we forgot about her something and she went home well the next day she came in i checked her pulse rate again guess what it was 150 that's really bad so her pulse rate did not even change after 24 hours okay that means she has no recovery and I’ve only seen that uh bad situation another time where this this guy who was in the special forces uh he was in some exercise he had to jump from a plane using a parachute and somehow he landed in the trees and crushed his back and he got captured for two weeks and tortured and somehow he survived that trauma and before that guess what he did for a living he was a rodeo clown and so he just had a series of traumas well when i checked his recovery there was absolutely zero recovery and he had very very high blood pressure and a lot of problems we did help him eventually and that just gives you another example of a poor recovery now if this top number and body number come out to be 13 to 20 okay there's a moderate risk of a problem so you want to go kind of light but if you're 20 to 30 okay so if this difference is 20 to 30 you're okay okay but just it's not perfect but it's still okay if it's less than 30 you're in pretty good shape you're great so ideally you want that pulse rate to come all the way down as far as you can to the resting pulse rate okay if you can bring it down to your breasting pulse rate you're in really really good shape and i remember another story real quick i have to tell you this is fascinating this guy he was 80 something years old okay and i noticed his pulse rate i think it was like 160 came all the way down to his resting pulse rate and he was in his 80s so i was very very impressed i was like blown away that it came down that much and come to find out he won the olympics when he was younger in water polo and water polo is probably the toughest sport the most demanding on your cardiovascular system and your in your endurance out of any of the sports and he apparently took first place in the olympics and he maintained his physical fitness through this whole period of time he can hold his breath easily three minutes underneath the water so anyway he had really good recovery all right i just want to show you one last thing and we'll go right to the exercises when you um start an exercise and you raise your pulse rate you're really stimulating the sympathetic nervous system okay so this is all about stimulating the sympathetic flat or fight mechanism the pulse rate goes up it adapts to the body changes it gets blood flow through the body if you didn't have that your blood pressure would drop your blood flow and your brain would drop and you you wouldn't be able to climb up the stairs you wouldn't be able to exercise and then at some point you stop okay and you're resting that's this part right here this is the parasympathetic nervous system control it's called rest in digest so the second you stop working out this system actively comes in there and starts to push your pulse rate down it starts to get your body down to this resting pulse rate and rest state so it's actually pushing things down it's a wave pattern the problem with most people is they don't really see this system they don't understand it's an active system that needs to be strengthened and the way you strengthen it is after you work out you let your your body recover long enough so when you do this pattern of exercise to recovery realize that this rest period is very very important to pay attention to and give your body a chance to fully recover in fact i recommend that you use your pulse rate and add more rest to let your pulse rate come down to close to the resting state so instead of doing a pattern of i don't know 60 seconds to a minute maybe do 60 seconds to four or five minutes rest especially when you start out that way you can minimize over training and you can start to strengthen your recovery system you strengthen your parasympathetic nervous system control all right let me give you some examples of hit exercises that are really good plyometrics there's a sudden burst of energy whether you're hopping on a platform or you're doing some type of explosive motion okay i have some old videos of me jumping on a stump back and forth but that's plyometrics a really good type of hit exercise jumping rope is another good example of a hit exercise burpees another good one doing kickboxing but with kickboxing you have to make sure that you rest in between because sometimes they'll push you to the point where you there's no recovery but with kickboxing you can actually have some explosive movements a spin bike that's another great workout where you can actually do a very short burst of intense exercise using your legs it's going to get your lungs and your heart and then you would rest kettlebell is another one the bulgarian bag which i'm actually doing right now which i love it's like a sandbag that you're doing these different motions and you're whipping them over your body and you talk about full body intensity but you can't do this for more than a minute and you have to rest cross fit is pretty intense the problem that i see with crossfit is that it's really good if you're younger but as soon as you get older you better make sure that you recover a lot longer because you need this short burst of high intensity with good recovery and you have to make sure that you don't have injuries because it can be very traumatic okay number 10 cross-country skiing now i'm talking about those machines that you're simulating cross-country skiing and you can create some serious intensity in fact you can burn a tremendous amount of calories with cross-country skiing push-ups and sit-ups so you don't really even need any equipment you can do it without that using your own body weight jumping jacks is another one mountain climber exercise is another one it's pretty intense and all of these are are great but the number one high intensity interval training exercise is sprinting okay they call it sprinting interval training okay s-i-t and a meta-analysis of over 70 studies they found that sprinting produced the most fat burning and the least amount of time doing it which is very very cool so when they compared sprint interval training which is really as a sub type of high intensity interval training and they compare these two there was 39.95 percent higher reduction of fat overall body fat and using a little more than 60 percent less time so you're spending less time burning more fat if you compare sit exercises to hit exercises now when they compared sprint interval training to mict which stands for moderate intensity continuous training which is not quite as intense and it's longer there was over a 91 percent high reduction of body fat using 71 less time so that's really cool so let me explain a little bit more about how to do this okay because it's slightly different you're doing an all-out 100 effort you're going as hard and as fast as you can using your whole body okay that's number one you're not using like 80 of maximum intensity you're just flat out going as fast as you can next thing is you're using very short duration you're going to find that if you're going to sprint you can't go very very far okay because you're doing this anaerobically without oxygen in your cells and you're going to run out of oxygen really fast but it's a great great workout not just for fat burning but overall health i mean if you think about like a 100 yard dash right these guys are sprinting 100 yards and a really good time would be like 12 11 10 seconds i think the world record was like nine point something seconds i mean that is a very very short workout right well what i'm talking about is doing a sprint for like 30 seconds up to 60 seconds now from what i'm talking about with the sprinting i'm talking about maybe you start out with 15 second sprints okay working your way up to 30 second sprints and maybe eventually up to 60 a second sprints but most people won't get up to 60 they'll stay at 30 second sprints so that's a very short workout right so it's a shorter workout but your rest has to be longer you want to rest between two and four minutes with a full rest you don't want to jog in place you want to sit down let your pulse rate come all the way down to normal so this is your workout okay if you can do sprinting maybe you find a place where there's a park with nice soft grass you have your tennis shoes on and you can sprint you start out doing your 15 second sprints okay and you're gonna do four to six of those okay maybe you start just with four of those and then you're going to for between two and four minutes until you can check your pulse rate until you're really calm and then you would do it again back and forth for about four to eventually six sprints in a given workout and you would only do that twice a week that would produce way more fat burning than any of these right here i'll put the link down below of the research all right and lastly since we're on the topic of fat burning