High Intensity Interval Training and Workout

For quite a while it has been accepted that low intensity cardio (treadmill, stair master, elliptical machine) for long periods of time was the best for burning fat. According to many studies out there this method burned the calories primarily from fat. Over time, this theory has been disproven, and a more effective method of cardio has arisen.

The best cardio in my opinion for burning off stubborn and unwanted body fat is called High Intensity Interval Training and Explosive movements in strength training. In this method you transition from low-moderate intensity intervals to a very high intensity intervals. If you read the information on a cardio machine, you might assume that going at a low intensity for 30-45 minutes would burn more calories than 15 minutes or less using high intensity training. This is not true, and many of the calories you burn come after you leave the gym while you are performing (HIIT); up to 36 hours after your workout matter of fact.

Training outside your comfort zone may be difficult for many, but is necessary to receive the results you are looking for and that is a point I try to make sure my clients understand. This type of training is very demanding, but extremely rewarding and time saving. HIIT will support your metabolism so that you are burning calories later in the day. You will burn fat if calories out exceed calories in, and you will expend more calories by choosing this type of training (HIIT).

When you start, you should go at a moderate pace for 30 seconds (approx 50% maximum effort) and after go as hard as you can for 30 seconds.  Then repeat.  If performing on an exercise machine (VERSACLIMBER, TREADMILL, INDOROW) make sure that you rev up the intensity level so that it is challenging  for you.

At MRSPFitness we try to do a total of 5-8 rounds for time. Usually you go for 1-2 weeks at 30 seconds high intensity and 30 seconds low intensity.  Next weeks 3-4 go at high intensity for 45 seconds and  low intensity for 15 seconds and after that first month of training you can play around and see what works best.  Find below one of my favorite FAT BURNING (HIIT) CIRCUITS to do at MRSPFitness:


Bumper Plates or Stairs (up-up-down-down)

Kettlebell Swings

Burpees ( I use a Lebert Equilizer also when doing this)

Medicine Ball Slams

Jump Rope

Round 1 (work :30 / rest :30)

Round 2 (work :45 / rest :15)

Round 3 (work :50 / rest :10)

Round 4 (work :60 / rest :60)


Try this workout sometimes between 2 to 3 times this week and see how it works for you.  Check back mid week to see what supplements to take that will maximize your results.  I’m working with a great Nutrition Company (IDLife) that has launched a new performance line that I will sell at MRSPFitness and IDLife will be the only facility in Miami that will be selling pharmaceutical grade performance and nutrition supplements.