If you're looking to maximize your weight loss, then do this.
Why HIIT bursts during your moderate cardio are the best for weight loss.
This works so well because you are already in the moment or process of doing moderate cardio for a longer period.
Which by the way, is the best way to help you lose weight?
But one thing you can do to make it even more effective
Is add in short and intense speed burst to spike your heart rate
Doing this multiple times within your cardio session will have an even greater effect on fat loss.
It’ll spike your heart rate higher even further which will produce more energy expenditure and cause more weight loss.
One way I do this myself is when I ride my bike
Currently, I have been bike riding for cardio 3 times a week
I’ll do roughly 20 minutes of bike riding as or me this is helping me stay at the body fat percentage I am currently happy with.
So, during those 20 minutes, every 5 minutes for 20-30 seconds, I pedal like crazy and do it on one of the harder settings so it's harder for me to pedal.
Right after those seconds are done, I change the gears back down to a light to moderate and then pedal moderately for the next 5 minutes again.
And I repeat this for 20 minutes.
So in total, I’m adding in 4 hit bursts for the ride.
Now you can play around with this.
You can add in more or less, try it for longer than 20-30 seconds, whatever you like.
But I would recommend adding in at least 3 bursts during your ride and trying to do at least 20 seconds each time.
And pedal like crazy!
You should also be failing and find it really hard to move and pedal by the end of those 20-30 seconds.
If you aren’t then you are not performing a Hiit burst properly.
But the ultimate thing is to listen to your body.
Add in what you can handle based on your own judgment, just pedal like mad during those bursts on a high gear set!
Now keep in mind this isn’t a miracle thing either.
It is the most effective, but it still takes time and should be implemented weekly.
But you don’t have to do this every single time when you do cardio.
If you are just starting out, I would add it in once a week during one of your cardio sessions.
Then from there, every 3 weeks to a month or so, add another one in periodically during another cardio session.
But again, listen to your body and how you feel.
And remember, try and get anywhere between 90 to 150 minutes of regular cardio a week, with this method or not.
Cardio is an essential part of weight loss and I think everyone should be doing some form of it.
Adding this in will defiantly help to maximize your weight loss.
Just pedal hard! lol
Disclaimer: I am not a doctor nor a nutritionist. This is all from the experience I have gained through myself and through schooling I have taken from a health and fitness course. Through my videos, I share my personal and educational experience that I have acquired over the past years of training individuals through fitness and nutrition.
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