HIIT Training

By Bobby Faber

2014 WPC/APF World Bench Press Champion

275lb Weight Class


When it comes to cardio everyone has always thought the traditional get on the treadmill or elliptical was the way to achieve your goals. This would be very true if your goal is to be absolutely board out of your mind and fat loss would be as slow as moses. I know there are circumstances where not everyone can do HIIT Training, some people have health issues, some people are to old and some people are just pussies. If you fall into the categories of health issues or old age that’s understandable but if you’re just too lazy or are a pussy then you may wanna get off of this website and go look up what’s on the television guide channel.




Traditional cardio is just that,  “ traditional’’, will it get the job done? sure eventually. People have always resorted to walking on the treadmill or using the elliptical or the bike for cardio training, always focusing on keeping heart rate at a fat burning rate. This will work over a period of 6 months to a year of doing cardio for 1-2 hours a day 5-6 days a week, and honestly who the hell enjoys the hours spent on the boaring ass treadmill? Have you heard of High Intensity Interval Training (HIIT)?




High Intensity Interval Training (HIIT) is the new way to do cardio, its been around for a little while but it is just starting to really break through the walls of every gym. HIIT training is alot like lifting weights and doing reps only you are on a cardio machine, when lifting weights or doing HIIT Training your body burns almost 20xs more body fat and calories then when doing regular cardio, also your body stays in the fat burning state for up to 48 hours after completing HIIT Training. When doing HIIT Training you want to do intervals of 30 seconds 100% effort and 1 minute at a decent/slow pace, let’s say 50% effort, and you only need to do this for 15-20 min. Some may not be able to start out at 15 min but you will eventually work your way up there. You can use any cardio machine you choose, just don’t short change yourself when it comes to the 100% effort.




Here are some comparisons to each type of cardio. You can burn more body fat and calories in 15-20 min of HIIT training than in a 3 hour cardio session. Your body stays in a fat burning state for up to 48 hours from HIIT Training as opposed to less than 12 hours from regular cardio. Strength athletes can do HIIT Training 3-4xs a week and lose body fat without losing strength. HIIT Training dosen’t need to be done daily, you can get away with 3-4xs a week. A person who does HIIT Training will burn more body fat and calories on their day off watching TV than someone who does traditional cardio daily.




So, there you have it the difference between regular traditional cardio and HIIT Training. HIIT Training is not for everyone like I stated earlier in this article, if you are an older person or have health issues then traditional cardio may be better for you, HOWEVER if you are looking to be a fat burning monster who ain’t scared of 15-20 min of hell then give HIIT Training a try…..

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