Want to burn fat around the clock? Tired of your old workouts? Then it’s time to change your approach to exercise! With burst training, you’ll get better results in less time. This training method is a form of HIIT and involves cycling between short bursts of exercise and recovery periods. A typical session lasts 10-15 minutes, and requires little or no equipment, so you can work out anytime, anywhere.
What Is Burst Training?
This form of high intensity interval training increases metabolism, helping your body burn more calories at rest. Unlike steady state cardio, it doesn’t cause muscle breakdown. During a typical session, you will train at 90 percent to 100 percent of your maximum heart rate for 30 seconds, slow down for another 30 seconds, and repeat.
The high intensity intervals deplete your glycogen stores, so your body will use stored carbs for fuel. The recovery periods allow your heart rate to return to normal. This training method elevates metabolism for up to 36 hours post workout. To reap the benefits, exercise three times a week. Due to its intense nature, burst training takes a lot of energy, so no need to overdo it.
Ignite Your Fat Burning Engine
This training method can take your workouts to a whole new level and help you reach your weight loss goals. In the long run, it improves cardiorespiratory fitness, boosts your endurance, and enhances athletic performance. When you’re burst training, your body mobilizes fat stores to get the energy needed for this kind of effort. Exercise in this fashion helps maximize calorie expenditure, metabolism, and mental sharpness.
Studies indicate that training at high intensity in short bursts of time is more effective for fat loss compared to steady state cardio. This form of HIIT provides amazing results in minimum time. By pushing your body to its maximum ability, it raises testosterone and growth hormone levels, improves muscle-to-fat ratio, and accelerates weight loss.
Burst training can turn your body into a fat burning machine. Due to its beneficial effects on growth hormone levels, it stimulates cell growth and regeneration, sheds visceral fat, and helps preserve muscle. Traditional cardio, on the other hand, torches both muscle and fat, and only burns calories while you are training. When you exercise at high intensity, you burn calories during and after working out.
Research shows that people who burst train lose six times more fat than those engaging in steady state cardio. Low intensity aerobic exercise never breaches the intensity threshold needed to increases anabolic hormones and boost metabolism. It actually raises the stress hormone cortisol levels, leading to slow recovery, muscle loss, and fatigue. Burst training does exactly the opposite. On top of that, it lowers your risk of heart disease, type II diabetes, metabolic syndrome, and high blood pressure.
This exercise method also helps stabilize blood sugar levels, reduces hyperglycemia, and improves diabetes symptoms. After just two weeks of training, your fat oxidation rate will increase by up to 36 percent. Burst training is a great choice for those who are short on time and want to stay lean year-round, so make sure you give it a try!