Struggling to lose weight? Try spending less time doing cardio.
A recent study shows Sprint Interval Training (SIT) is the most effective cardio exercise for losing body fat—and takes the least time.
Good news: you may be exercising too much.
First, let’s define three cardio exercise categories:
•SIT: Sprint-Interval Training (repeated short periods of max cardio effort interspersed with rest)
•HIIT: High-Intensity Interval Training (30-40 minute sessions of higher intensity and rest periods e.g. Crossfit)
•MICT: Moderate-intensity continuous training (jogging or steady biking)
How SIT results compare to HIIT and MICT
SIT workouts were 45% shorter than HIIT and 60% shorter than MICT. And SIT burned 41% more body fat than HIIT, and 91% more than MICT.
Common SIT workout format:
•Conduct a 30-second sprint at an intensity of 10.
•Rest for 2-4 minutes after each sprint.
•Repeat 4-6 times per session
•Conduct workout sessions 2-3 times per week.
(Some studies show 15-second sprints are just as effective.)
And, you don’t have to run actual sprints. Lower-impact SIT can be performed on a stationary bike or in a pool.
Why is SIT so effective?
Short bursts of super-intense cardio effort elicits a super-intense biological response: fat burning goes maximal.
As always: Be careful. Know thyself. Warm up. And build your routine and progression plan appropriately.
This is the first in a series of Essay Sprints—short articles discussing my favorite ideas in fitness and marketing.