High intensity interval training (HIIT) 10-20 minutes

HIIT consists of short burst of high intensity work followed by a recovery period for example 1 min high intensity 1.30 min recovery. The benefit of this is to boost the metabolism by increasing your heart rate quickly. This method is also more physically demanding so you will burn more calories during and also as we have increased the metabolism the body will continue to burn calories hours after the event.  During this time the body does not maintain a constant heart rate so glycogen (stored carbohydrates) will be burnt as its main fuel....not fat. However the increase demand on the body and boost in metabolism will help you burn a lot of calories in a short space of time and also promote fat burning hours after the event, so it will help aid weight loss or fat loss. This can be performed by beginner and advance exercisers as the intensity is relative YOU work as hard as YOU can.
HIIT helps to burn a lot of calories and boost metabolism leading to fat burning and even more calorie expenditure after event. This is good for those who want a lot of fat loss and/or those who want fat loss quickly. HIIT cardio can be performed at the end of workouts, rest days, and first thing in the morning.

End of Workouts – HIIT can be performed at the end of a resistance session. I wouldn’t recommend taking your post workout supplement until after completing your cardio. Your body will not be able to digest it and if you are working hard enough it might come straight back up!

Rest Day – HIIT is great for rest days as the increase in metabolism will help you burn calories throughout the day.

First thing in the Morning – You can do HIIT first thing in the morning.....however I would recommend you take some BCAA’s upon waking to reduce risk of atrophy. First thing is when you are most catabolic (promoting breakdown of muscle tissue and promoting fat storage) and working HIIT will only increase this, by taking the BCAA’s it will help get your body into a more anabolic state (promoting growth and repair and burning fat) and as you have not had any food substances you will still be burning fat as your main fuel.   

By Ben Dykes