5 Reasons “Slow-go” Cardio Sucks

Hey Joel,

As I love running, I usually do at least 5km 3x a week. BUt I do complement, at least 2 or 3 times a week once I get up from bed, some high intensity cardio.
Personally, I think I do very well with both types, but I totally understand your point, and for long term success I’m sure you’re right.

Hi Joel, I just want to know one thing. My husband believes jogging is the alpha and omega of exercise. He wants me to go jogging with him, and I hate it. Should I have some time to waste to keep him happy, would jogging be bad for me? As an addition to weight training on öff days”? I would like to know your thoughts on this

Hi Joel,
A loud and clear message – wonder why so many of the slow/steady-state cardio folk never listen? They can be seen every week – 20 mins on the stepper, then 20 mins on the treadmill, then 20 mins on the cycle/X-trainer – with little effect on their body size.
Keep up the good work!
John

I have embraced the concept of high intensity interval training because of two reasons: I am getting good results and it doesn’t trash a ton of time! My work outs usually last around 30 minutes or so and I end up working out 2 or 3 times a week. That said, I also pay attention to what I eat, though I am not as good at this as I’d like to be, and I have dropped 2 dress sizes in 4 months. Not too shabby, by my book. My results would be better if I were better at staying on track with my diet, but chocolate is a vital food group!

Hello Joel,

I use to do lonnngg cardio sessions but after doing some research I came upon the high intensity intervals…and let me tell you..it works haha. It’s short, it’s intense and you see results. So i definitely agree on this one!

Great advice. I run 10k fairly hard once a week, do one speed/intervals session with a group and apart from that try to do a long run at the weekend. I’m beginning to believe the run is taking more out of me than it’s putting in – and wonder if I’m training long more than training smart… I run a slowish half mara (21km) a couple of times a year no prob (1:48:00) so I can do the distance I need, and maybe don’t need the long slow run as much as I maybe need to go out and get more from my weekend session – maybe by doing long intervals (15 mins hard + 5 recover repeats?) or similar for 90 minutes if I want to spend so much time??? I do NO gym… Maybe I should…. I’m 47 with four kids 15-7 so have to scramble for time.

I’m all for the short-duration high intensity workouts…first and foremost, it takes up the least amount of time (who has it today)…second, higher intensity means more HGH released which translates into more gains….third, apparently high intensity is linked to increased metabolism and energy for the rest of the day…finally, you get a hell of a high when you’re done! Short on time to workout one day? Try a circuit of squats & pull-ups or rows for a couple of sets with a few minutes rest…and then old-school barbbell deadlift with b.press for a couple of sets. You’ll be out of the gym in 20 minutes and feel like you worked out for an hour!

Hi Joel
I joined a gym and see all these people on treadmills and bikes for hours at a time. I am on for about 20 minutes doing interval training, great way for the time to go quickly. 2 minutes slow, 2 minutes fast etc. Love it. Then I do some resistance training and then I am out of there. And still some of them are on the same treadmill or bike. I know my way works as I can feel it in all my muscles.

I love the efficency of high intensity interval training.
More time to live with the extra energy created by exercising and eating right!
Thanks for the Science to back it up, Joel :-)

Joel (or anyone else),

Big time question here and i hope you see this and can hit on this…..I know that HIIT (high intensity interval training) is way better than slow cardio, HOWEVER why then do all bodybuilders do the slow cardio? Walking on treadmills for 45 minutes pre/post workout? I’m not just talking about the roided out guys, natural bodybuilders do it too, and these guys are 10x as ripped most guys. I know diet is obviously huge for them, but what gives? I can’t believe they are all just stupid and want to be wasting their time – they are all about getting results

I usually do Beachbody’s Turbo Jam or Shaun T’s Dance Party for cardio days. Right now I’m doing ChaLEAN Extreme for weight training. Are Turbo Jam and Shaun T considered to be slow-go cardio or interval? I need examples of high intensity cardio.

Agreed. It just makes sense!!

I think similar to the concept of high velocity interval training, I have converted my weight training sessions from target muscle group days (Chest & Tricepts…Back & Bicepts) to high intensity circuit training in which I move from exercise to exercise with little rest, as well as work in cardio between sets to increase my heart rate (jump rope works great). The end result is that I am bigger and more defined in far less time (warm up + 30 minutes), as well as need to do less “boring cardio”, since I am working it into my weight circuits. I have been working in a 2-3 mile run a couple of days a week also. Would you recommend turning that from a steady jog to intervals? Perhaps 2 minutes fast run, 2 minutes brisk walk?

I am all for high intensity interval training, yet only when you have achieved a certain fitness level. When I accelerated it too early, the only new thing about my appearance I saw after a couple of weeks were swollen knee joints. I had to rest 3 weeks to restore and had to start from the very beginning – short low intensity cardio training, 10 min a day maximum, 3 days a week. Even now, after 5 months, I prefer to have a 20 min LI training 6 mornings and a 20 min HI training 3 afternoons (on a stationary bike) with three 30minutes resistance workouts in the alternative afternoons.

@Diane – Do interval training on a bike at the gym (or treadmill). Example: warmup for 5 minutes, 30 seconds of high intensity at about a level 8/9, 45 seconds at about a level 3, repeat as many times as you like. I usually do that for about 20 minutes (+5 warmup).

The high intensity/low intensity switch is what burns 3x as much fat as the normal cardio approach

I like the bike the best because you can follow your RPMs and make sure you aren’t trailing off towards the end when you start to get tired.

Level 1=barely pedaling
Level 10= pedaling as hard as you can

I have been doing Body For Life style HIIT training for several years now. However, HIIT training misses out on training your Aerobic System and does not let you build your Aerobic Base. This is done by training for longer periods of time at or below your maximum aerobic level (around 80% of max heart rate). By doing keeping your heart rate in the aerobic range, and not going into the anaerobic range (about 80% of max hr), you are training your heart / body to work more efficiently in that range, and over time you will be able to exercise harder, and still keep your heart rate in that range. This is a good thing!! Yes – it does take longer than HIIT, and you can’t burn as many calories in a short time like you can when doing HIIT. On the other hand, it is important to train your aerobic system to work efficiently, and doing only HIIT will not do that. I’m not sure what everyone means by low intensity, slow cardio, but if keeping your heart rate in the 70% – 80% of max heart rate is considered slow, it should not be ignored as part of your training. I’ll be interested in hearing what Joel has to say about this.

Hi Joel,

Finally I am on an exercise routine for the last 4 months that I actually love and have been able to stick to. I do weights and cardio for 1 hour 4 times a week. I watch what I eat, however I have not lost any inches in the midsection which is my problem area. Any suggestions specific to losing some inches here will be greatly appreciated.
Thanks,
Aditi

I completely agree. But my question is why do so many trainers still not know this? I prefer the intervals myself but yet it seems many still want you to work for longer times at the cardio? I mean I love running so I still do my longer sessions but that is not with calorie burning in mind only that I enjoy it. But my intense times are much more satisfying.

I totally agree with you and I am living proof. I work out twice a week with a trainer who has me on high weight low reps to build my muscles and then I run 20-25 minute sprints on the treadmill after each session and i try to do those another twice a week if possible. 1 minute of walking then 30-35 seconds of hard as you can take it running. Along with your Cheat your Way Thin program, I have lost over 30lbs. On average, I workout with weights and cardio a total of about 3 hours a week. I went from a size 12 to a size 4 doing this aong with a great diet plan. Keep up the posts Joel. You Rock!!

Hi Joel
I’ve seen much people wasting time in treadmills and bikes and just after a lot of months they beegin to see some results, it really sucks!
It’s very boring to stay in these machines for almost an hour or maybe more time and not to see results and you just get your boody worn out.
I’ve run in treadmills and ridden on bikes looking for a great ripped body; I’m a thin person and it’s supossed I can get a lean ripped body quicker than fat people, but it doesn’t matter what I do, I’ve not been able to get that body.
If everything you’ve been saying about short duration high intensity workout really works, many people included me will thank you.
P. D. It was a very interesting your research about leptine; it’s so amazing to discover how pur very body looks for controlling its environment.
We’ll see again

Hey Joel, This is what efficiency is really about..instead of BOD. going into preprogrammed storage mode for—->>>> looong steady pace ‘dreadmill’ time.
High Intensity Interval Training provides–>>> eXcellent metabolic-muscle/conFusion at its best(!!).

Totally in sync. w/multi-feeding change ups as you have it in your “Cheat”-Nutrition

So many Long Steady Booorring Dread Miller’s out there. Every day 5:15 am on..Swinging the Elipticle handles.. pounding the tread..and climbing the ‘Step-way to heaven’.

Common sense & scientific eXpertise, is appreciated from you here. Thank you.. Good on your day.

Hey Joel,
I’m always confused how high the high intensity interval should be and how many intervals we should be doing and the same for the lows. I only have about 10-15 lbs to lose and I understand it is all relative to your current fitness level and ability but, should the high and low intensity bursts be the same amount of time each? Say, minute on, minute off, which is what I do now for about 20 minutes so, 8 intervals. Or 30 seconds on, minute off, etc? I want to know what in your experience has been most effective with your clients. Does it matter what you use (treadmill, elliptical etc.)? Should that high interval be so high you don’t think you can do it anymore when it’s almost over? So many questions! :) Thanks,
Katy

I do weight training four times a week, and I follow each session with 20min of inteval training on the treadmill. Alternating 1 minute sprint with 1 minute fast walk.

Leaves me pleasantly wrecked by the end of the session :)

What would you consider a good guideline for “high-intensity exercise”? What percentage of maximum heart-rate, for example? There is serious discrepancy about this at my gym. The trainers there recommend 70-75% but a famous TV trainer has recommended 85% on her website. I want effective, efficient exercise that brings the best and fastest results.. there’s more to life than exercise.

Hi Joel,
I only do steady state cardio maybe twice a week. I do it on an elliptical machine and I burn over 1000 calories in an hour. Now granted, I do not maintain the same pace for that hour. I vary it several times by doing hills or just picking up the pace slightly. I also do a 20 minute high intensity workout 3 times a week after I lift so I always change up my intensity and duration. I also change the machine too. Upright bike, recumbant bike, stair climber, treadmill, and elliptical.

Hey Joel,
I appreciate what you are saying. But, I have some problem knees and I can do the Eliptical Stryder whith little to no pain on my knees. I am looking forward to what you have to say on High Intensity Cardio. Thanks and see you tomorrow.

Hello Joel,

I have been doing interval training for about 4 months now at a boot camp – I have not lost any pounds at all I seem to be stuck at a plateau and I have not been able to break it. My diet is pretty healthy for the most part. What do u recommend?

Thanks

What put me in my current state of adrenal burnout was three sessions with a personal trainer last year. I was already in a depleted state from a bad divorce and years of dietary restriction, and in the course of a week I had elevated resting heart rate, insomnia, irritability, weepiness, all the signs of overtraining, which as you may know requires at least a year of pretty much doing nothing to recover from. The trainer had me doing high-intensity short-burst exercises. After the workouts, I’d feel high and not be hungry at all. It was definitely a surge of adrenalin. But it pushed me over the edge into adrenal burnout. The adrenalin kept me from eating enough after working out and it kept me from sleeping at night, both of which were necessary to rebuild. By the end of the week I was a goner, and merely sitting up felt like effort. All I can do now for exercise is walk. I’m getting ready to add in some resistance training but will need to be careful not to get too intense with it. I’m (finally) meeting with an endocrinologist later this week and hopefully they can guide me more precisely about diet and exercise.

Hi Joel,

I have been doing strength training 5 days per week, 35 minutes of walking outside on my own 22 acres of wooded land, on my private nature trail in the mountains (love hearing the birds and seeing all the critters – like bobcat, mountain lion, grouse, pheasant, deer, raccoon, wild turkeys, bear, etc.) For me this is my de-stressor time to clear my head, relax, enjoy nature and the peace and quiet, and just get some fresh air and sunshine. Sometimes I am having so much fun I get carried away and walk for an hour or longer. I also do abs in the gym, and go hiking for fun on the weekends (often with my date or friends). I am all for burning fat, but my time out in nature is very therapeutic and makes me happy. My body needs low impact activities. What would you suggest for getting rid of the unwanted fat on my waistline?

Thanks!

Hi Joel,

that is what I do at the gym, 20min of interval training on the elliptical machine and it works wonders! What i cant seem to find information about, is how many calories do you actually burn afterwards. It’s sounds too good to be true!!

Thanks for your tips!

Debs

The only exercise I do that could be considered slow long-duration is hula hooping. But it is a heck of a lot of FUN!! My other exercise routine is kettlebell. I love to do 10 min. non-stop swings with my 12. These two, combined with rope training, makes for a great workout. I can be in and out in 30 minutes.

I think you need both–the sympathetic and parasympathetic nervous systems respond to one or the other. Just check out John Berardi thoughts on this.
Bedised the long boring stuff should just be something you enjoy doing like a long walk, bike ride, hike, etc. Persoanlly I benefit by mixing it up.

Hey!
Consider this: cardio (slow of of any kind), especially in nature, is the Western equivalent of Zen. There’s not much that clears my head like a steady one hour run in the woods. And I’ve got experience with several different meditation methods.

Hi Joel,

that is what I do at the gym, 25min of interval training on the elliptical machine and it works wonders! What i cant seem to find information about, is how many calories do you actually burn afterwards. It’s sounds too good to be true!!

Thanks for your tips!

Debs

I find HIIT difficult when I am in my low carb cycle. Celery just doesn’t seem to give me the energy boost for sprints. I do them anyway, but they are tough. Any suggestions?

Joel,
I started a few months ago with Dr. Al Sears version of high intensity, short duration stationary bike workouts. His program focused on two minutes of warm-up then 1 minute of high intensity repeated 5 times. I’ve been doing your version with 2 and 2 and it seems to be more effective.

Joel, since you listed all the reasons steady-state cardio sucks, I’m going to list all the good things about it.

1) It’s better for beginners – You can’t ask someone who’s 50 pounds overweight and who’s been inactive for years to suddenly do intervals. I agree that HIIT is great, but I also believe it’s a more advanced technique.
2) It’s better than no exercise – Too many people who try to lose weight give up too easily. And the reason they give up is because what they’re being asked to do is too hard. Steady-state cardio may not be as efficient as HIIT, but at least it gets people moving.
3) Some people do enjoy it – Just like your last article, you’re guilty of generalizing. Not everyone finds steady-state cardio boring. Many people run in 5Ks, 10Ks, even marathons for fun.
4) It’s a great way to clear your head – The problem with high intensity workouts like weight training and HIIT is you have to focus. But steady-state cardio allows you to just zone out. That’s great if you’ve got a lot on your mind.
5) It puts you into a healthy mindset – I’ve found that on the days I do morning cardio before breakfast, I have an easier time making healthier food choices throughout the day.
6) You do get a slight afterburn – Obviously this depends on the intensity and it won’t be anywhere near as much as what you’d get from weight training or HIIT, but there is an afterburn, especially if you’re doing moderate intensity where your heart rate is around 80% of your max.

Is steady-state cardio the best use of someone’s time if they’re trying to lose fat? Not really. But you make it sound like it’s completely useless. I remember when people used to say the same thing about weight training.

I’m a rower and intervals are part of that…so is steady state (gotta check my endurance/time/etc.)
I like the combination of both – I never get bored!
I love my rowing machine!!

WELL SAID!! And mixing long cardio with intensity training is good for the body, the brain and the psyche. Gives you time to solve problems and clear your mind!Listen to your BODY!!!! @A -

Great advice! I have just started training at the gym after 20 years of being a couch potato but based on ur advice today I started to change my cardio into 2 minute bursts? Maybe I should make then shorter if u think that would help?? I will let u know my progress!

High intensity, short duration exercises are fine for those with solid knees. What if you have injured painful knees and cannot do sprints, squats and those types of exercises that are really primed to high intensity, short duration?

The whole mass running mania began in the late 60′s with a program called “long slow distance”. It was easy for people to get into, and usually was easier on their bodies than speed work. I tend to agree with you that intervals give the best bang for the buck (I have used them for nearly 40 yrs). You do need to change up your program on a regular basis to keep getting results. For example, try doing a 5K at 85-90% effort. Trust me…you will get plenty of fat burning from that.

Hey Joel,

I was just wondering what your thoughts were on running up and down stairs? I wouldn’t exactly call it steady state cardio, but it’s not really high intensity training in its traditional sense either.

What do you think about it?

Cheers.

Hi Joel,

I appreciate your detailed explanations to this “still-controversial” issue…
Personally I have stopped the slow go jogging back a few years ago just because of boredom and lack of time….Instead I have been incorporating hill sprints, tabata drills, other forms of high intensity drills and getting amazing results at the age of 58…This type of training has kept me excited to workout for the long haul…Thanks again
Ronnie T

Hi Joel, agreed that HIIT is great and I use this with resistance training 4 times per week. However I find my overall fitness is much improved if I do a couple of longer sessions per week but not ‘slow’ like most people in the gym who week after week seem to make no progress. I also love longer sessions if they take me outdoors and away from the stress of the day to day – like mountain biking, hiking and skiing.

Good morning Joel,
You have me convinced!! I used to be on my elliptical for 45-60 min at a time on cardio days. Having just started your program, I started the mixed intensity training (MIT) using my elliptical & I could barely finish the 15 min circuit!! You ROCK! =D

I do my exercise first thing in the morning when I am energized. i do about 2 mins. of high energy followed by 2 mins. of light weight lifting with high repetition. I lift about 3 pounds of weight. I do this for about 30 mins. and i feel like i have had a good workout sweating from head to toe. I use to do 45mins. of aerobics but did not see any result. My high energy exercises may be anything from jumping jacks to skipping with an imaginary rope.

I still believe that a person that understands how to incorporate fasting, steady state cardio with HIIT and intense lifting always comes out ahead. Beginning the day by downing a liter a water and hitting the treadmill for 20 minutes primes your body for sustained high metabolism. Nothing has worked better for me. However, I stress that these short runs or inclined walks are NOT the focus of my training. A morning jog is ALWAYS followed up with intense lifting and / or HIIT later in the day where performance and gains are the goal.

1) Is it ok to do at least 2-3x/week of yoga/pilates together with the HIT? I tried Shaun T’s hiphop abs and Beachbody’s turbo jam but i haven’t lose any weight.
2) In your program, it is always prescribed to have 3 meals and 3 snacks, the pre-bedtime snack is always Prograde lean. Is it ok to have another serving of 1 glass of Prograde lean and fiber supplement like C-lium fiber(instead of the usual egg or ham) in the morning before exercising because as you have said yesterday, its good to have a source of protein and complex carbo before exercising?
Kindly enlighten me with these concerns.Thanks.

I subscribe to the Tom Venuto BFFM training method. Every morning 45 minutes at 5.0 mph. (brother, that aint slow-go) with at least 5 interval sessions, 1min. @ 10 mph flat out run, 1min @ 5.5 mph on a 7-10 incline, mixing those variables up during the last 10 or 15 minutes of my sessions. If you tried to read a book during one of my cardio sessions you’d probably end up in the emergency room after they surgically removed your butt from the wall behind my treadmill. I also train with weights 3 days a week.(I mean really train, no more than 30 seconds rest between sets, strict form, result- huffing & puffing sweating profusely) I’ve been on this routine since early 2000, I’m 50 years old I’m 6’2″ 195lbs, with 9% body fat, and I’m not ashamed to take my shirt off. Plus I feel as good as I did when I was 25…..

Thank you for the great job you do Joel, I am so excited about finding your site and getting all of this good information and the CYWT diet (I don’t even like to call it a diet). But anyway, I am the 24/7 caregiver for my 85 yr old mother who has Alzheimer’s. I do not have long stretches of time to do my cardio workouts, so I started the high intensity interval training (and did not even know that’s what I was doing) as a necessity time wise and because I was so out of shape. It is works! I was wondering is there a way to do resistance training using the same or similar methods? Thank you for being there for all of us, keep the info coming – YOU ROCK!!

I have waisted so much time on these “hamster mills” and I’m glad that time is behind me. When I think about it I think I wanted to lose weight without making that extra effort, really activating my senses and metabolism.

@ A,

Nowhere in Joels article did he say that “steady-state cardio” is bad. He spoke of “long duration, low-intensity cardiovascular exercise”. Steady-state cardio can be done at a high intensity, but generally not for a longer amount of time. And he never said it was completely useless. He just said “if you’re looking to achieve maximal benefit from the time you put into your workouts, long duration “slow-go” cardio is NOT the way to go, and for many reasons.” As you stated in your post, steady-state cardio isn’t the best use of somebody’s time if they are trying to lose fat. Can it work to a small degree? Yes! Is it the best option? Probably not. Just like a hole in your tire. Can you use a plug or “fix-a-flat” foam? Yes! Is it the best option? Probably not.

Also, to respond to the points you made:
1) The beginner example of somebody who is 50lbs overweight not being able to do intervals. Most likely, they ARE going to be doing intervals. Ask somebody who has been inactive for years and is 50lbs overweight to just go jog or do the eliptical, they will probably perform a jogging pace for several minutes, then be winded and walk for several minutes, and when they catch their breath, pick it up back to a jog. Doesn’t that sound like interval training? As Joel stated, high intensity is relative to you.
2) To say that HIIT is too hard for people shows that people give up too easily. Losing large amounts of fat and staying fit/lean is hard! If it was easy, everybody would be fit/lean and have that rock hard stomach look. To achieve the goals you want, sacrafices and hard work must be made. Now I’m not saying to just throw a newbie into an extreme HIIT workout. But if started out light (even like the exampel given above with the jogging), and then progressed, they’d see maximal results. But I do agree with you that too many people come out of the gates way too hard and end up giving up because of the difficult program they were put into or put themselves into. But that is no reason to not start somebody out on interval training.
3-5) Yes I do agree that there are people who enjoy long distance running and everything you listed would show how people do. To each their own. But the whole point of Joel’s article was to show that slow-go cardio will not achieve the maximal training effect. I have no studies to show this, and my perspective will be skewed since i work with collegiate athletes, but with the exception of cross country runners, I have not come across many athletes who enjoy long distance runs and have told me they find them boring. Different demographics will have different perspectives.
6) The slight afterburn is very small with long duration, low-intensity cardiovascular exercise, which is what Joel wrote about. If you were to run at 80% HR for an extended time, then yes, you would get a slightly higher “afterburn”, but still pales in comparison to interval weight or cardio training.

Personally, I am not a fan of long distance running because of the stresses it places on your body and joints. Each step records very high numbers of stresses being inflicted on your joints in a high number of repetition. Interval training will generally be shorter and have less repetitions (foot strikes, etc).

Also, most people do not know how to run properly. I challange people to watch the end of a 5K or 10K race. The top finishers will probably be finishing with proper stride length and posture. Towards the middle and end of the pack, I guarantee you will see choppy steps with a poor stride, kyphosis posture, rolled forward shoulders, etc. All of these poor biomechanical positions will cause havok on a persons body, causing pain and dysfunction down the road, and possible limiting their ability to perform at the needed level for the results they want. Those people who are finishing at the front of the race are probably already in amazing shape – those at the back are probably not. The people trying to lose fat are most going to resemble those at the back of the pack.

In no way am I trying to say long distance running is bad for you. It probably just is not the best option for most people. If done in excess, I believe that long distance running can cause a lot damages to the body. The human body was just not made for long distance running. If done every once in a while, I don’t see any harm. Just some small things to comtemplate when deciding what type of exercise you will want to perform.

@Diane – I’m doing charlene’s extreme dvd program and i find it quite interesting. I have a big stomach and her program does not target that as much as I would like. All the rest of my body is shaping up nicely but not my midsection. I’m been doing her dvd’s for almost 2 months now. I decided to quit her program at this moment and do scott colby’s six pack abs and do joel’s eating plan. Scott has a similar eating plan but he also recommends joel’s plan and joel’s plan has a cheat day. I can’t stick to an eating plan without getting bored and cheating along the way. This plan seems to suit me much better.

Hey Joel – I’m with ya! I do Crossfit 5-6 times a week, but the actual workout itself is anywhere from 10-20 minutes of super, super high intensity work. Yesterday our workout was 800m run + 30 burpees + 25 walking lunges + 20 ball walls + 15 chest to bar pull ups + 10 jumping ball slams… for time. I did it in 13:28 – the burpees really slowed me down. Felt like I was going to vomit afterwards (and I’m in good shape!), but just collapsed with everyone else instead! It sucks, but it’s wayyy better than spending an hour and a half on a treadmill or elliptical machine, plus I feel that post-workout buzz for the rest of the night! (and slept like a rock)

For me, doing more than one session of HIIT (in addition to two or three weighttraining sessions per week) has resulted in overtraining in the past.

HIIT produces the same response from the body as a weight-training session. For a hardgainer, it’s pretty much training-suicide to do weighttraining more than three times a week. If I suddenly add three HIIT-sessions, my body will interpret it the same way as if I added three weighttraining-sessions. The result for me will be overtraining, and that means zero, or even negative progress (as in fat gain+muscle loss)

I know all about the benefits of HIIT, but if I do more than one session of it, I will probably overtrain.

A person who can do three weighttraining-sessions + three (or more) HIIT-sessions per week without overtraining is no hardgainer

After so many years trying to lose weight and going on my treadmill 4 times a week 40minutes, I’m starting to really believe you. I always give up after a while because I never lose weight, I start again, and stop again. I do TaeKwondo twice a week and I believe that this is great. We do high intense kicking for 1 minute stop and go at it again. It could be punches, kicks or even sparring and it’s always bursts of intensity then stop for 30 seconds and back to it. This seems to give me much more energy then my 40 min. treadmill. I would really like to get ideas on great 15min intense workout to lose weight. Thanks

I like to do 20 minutes of sprints for a great cardio workout. It is intense and sometimes makes me feel like puking. I run all out about 50 yards, walk right back to my start point, and do again. After 20 minutes max, your whipped. Sometimes I go for a high paced run on the bike trails of my local park. Oddly I am usually the only one out there and it gives a refreshing change.
Thanks
Brandon

This is the direction training is going since 2001 but the change is slow. I remember when I first heard of interval training. Like a geek I started looking for research and there was like 4 studies. Now there’s like 80 published studies on interval training and sprint training.

This is what I’ve found about interval training and sprint training

Significant positive changes in the following:

Body Composition (fat loss and muscle mass)

Lower Body Strength and Core endurance

Speed

Total Body Power

VO2 Max (maximal oxygen consumption)

More EPOC (excess post-exercise oxygen consumption) more calories burned hours after the workout

Also I get these additional results with my clients (age 15 to 54):

Increase self esteem (intervals are design to be achievable not torture, you get used to the discomfort over time)

Increase in believe in themselves because the results are faster (believe in a fitness lifestyle)

They learn how to train out of their comfort zone (increase intensity and athletism)

Increase daily energy and happiness

These are real world issues and very important aspects when you are trying to lose body fat.

Other trainers are stuck in the 80s and Science, training, nutrition and people have change. If anyone sees a trainer telling someone to do 45minutes or more of low steady state cardio for fat loss send them to this blog post to get educated.

Interval Training is not for everyone but anyone trying to do any of the above should do it.

Thanks for another great post Joel

Ricardo Irizarry MS, CSCS, NSCA-CPT

I completely and totally agree with you Joel. As an example of how high intensity interval training will get you ripped faster than slow go cardio, all you have to do is look at the difference in body types between sprinters and marathoners. Typically, the sprinters are ripped with very low body fat percentages. Sure, marathon runners have pretty low body fat levels but they don’t carry that lean, ripped look. Sprinters train with the HIIT type of workouts and marathoners love to hit the open road for long periods of time. I’d like it if you would suggest some workouts for the days between cardio days that would include weights. Thanks

I’ve recently started doing some (3-4) full-out sprints after a warm-up jog. Is this the type of high intensity that your refering to or should I aim at completing more at a slightly lower intesnsity?

Hi Joel,
I do believe that high intensity interval cardio is the way to go. But what about a good brisk daily walk of say 10kms, would this be regarded as a good cardio or low cardio workout, would this have an after burn effect? My dog loves going for a walk, he needs the exercise and so do I, so this keeps us both happy.
Thanks,
Brayan

I started high intensity interval training a few months ago and I finally see results; I have more energy to get through life again. Being out all day with the kids or doing a huge gardening/landscaping project is no big deal anymore. I could not even get through my workouts at first and now I’m still strong at the end. With results like this, I can be sure I’m on the right path. Plus, it is so much more fun and interesting to work out in this way.

@Jon –
Your burnout may be associated with your caloric intake. Also, what are your goals? Generally a “hardgainer” does not need to worry about fat loss, as they are usually skinny and trying to add on musculature. Joel was trying to state that high intensity interval training would most benefit those trying to lose fat. In your case, as a “hardgainer” and a high metabolism, you shouldn’t be too concerned with fat loss. Again, I don’t know anything specific about you, but if you care to share, maybe we all can help?

Yes, I hope tomorrow you will share some example workouts of interval training. I hear about it all the time but am not sure how to tackle the workout.

I totally agree with “A” above. I think the fitness industry’s attack on “slow cardio” is very gimmicky and frankly, I’m sick of hearing about it.

To me, slow cardio means “walking” and there are plenty of people who benefit from what many call “the original bodyweight exercise.”

MY GRANDPARENTS . . . were both German and brought the love of walking with them. Every night after dinner, off they’d go and they lived long happy lives in great health. In many European countries walking is a national past-time and you find walking trails everywhere. That’s slowly catching on in the US. So for the elderly or just anyone for whom fitness is not a huge priority, walking is terrific.

BODYBUILDERS . . . often walk to get in some cardio while preserving hard-gained mass.

REHABS . . . goes without saying that for some people walking or “slow cardio” is the only alternative.

OUT OF SHAPE PEOPLE/BEGINNERS . . . for some people, given their current level of fitness, walking is the ONLY alternative and IS very strenuous.

Is it truly inefficient? If you use the “Formula” (220-age x some percentage) then working at 50-70% of capacity burns 85% of calories from fat. Even if you’re working at 80% of capacity (which is a strenuous workout) you’re still getting 80% of calories used from fat. True . . . maybe you won’t burn as much as if you did high intensity intervals and pushed it up to a 90% level or more . . . but that is still a very efficient way to target fat stores.

I also have to ask . . . where is all this slow cardio? If by this we mean people who COULD go faster are deliberately choosing to go slower . . . then I rarely see anyone doing slow cardio.

I see very few people deliberately trying to stay in that 50-60% zone. Most people naturally push themselves and as they increase in fitness start to naturally work harder.

Even “back in the day” (1970s) when the jogging craze hit and we had many advocates of LSD . . . Long Slow Distance . . . most credible training programs included prescriptions to run sprints, hills or fartleks.

Finally, I want to address Joel’s comment: “45 minutes on the treadmill may burn a whopping 300 calories if you’re lucky.”

If you do 45 min and only burn 300 calories then you’re burning 6 ½ calories/min which means you’re walking so slow that for most people the heart rate won’t be near the 50-70% fat burning zone . . . or you’re a very small person.

So . . . I suspect this is an exaggeration . . . but, let’s say it isn’t. Let’s say a person actually spends 45 min and burns only 300 calories.

The person is probably small . . . let’s say a 120 lb female (which I know some of you ladies would argue is too big, but stay with me . . . :-)

The 120 lb female probably needs between 1200 to 1500 calories a day to maintain that weight. So a 300 calorie burn means a 20-25% cut in daily calories . . . add even a little reduction in food and that person is seriously under-eating for healthy weight loss.

(I base this on common prescriptions that generally, one should limit caloric reduction to no more than 20% of maintenance level.)

So my point is that depending on size, fitness and overall health, good old-fashioned slow cardio is still an excellent form of exercise. I generally agree with the points Joel made (it’s inefficient, can be boring, a lot of time, not the fastest way to cut fat, etc) . . . they’re all true.

I just think we should be a little more balanced in our perspective and not reject a perfectly good fat cutting strategy.

Joel,
I’m interested to see how the short duration, high intensity workout will fit with my training for a 1/2 marathon….if I could do the 1/2 marathon in short duration I’d be estatic.

Originally Posted By John Even if you�re working at 80% of capacity (which is a strenuous workout) you�re still getting 80% of calories used from fat.

Sorry . . . that should read . . . if you’re working at 80% of Max Heart Rate you’re getting 50% of calories from fat stores . . .

50% . . . not 80% like I said in the original

Sorry for any confusion

Absolutely agree wt u man!

hello, joel… i definetely think you are right about short burst exercises.. after a lot of research on the internet i ve found the answer to a tonified body and a healthy and normal way of exercising.. i reduced my time of exercising from 6-7 hours/week to 2-3 hour maximum and the results are beggining to show .. and the way i feel…i couldn t ever imagine that weight loss is about EATING as mush as u need and exercising so little.. and the best thing about short workouts is that they give a great energy and a wonderful feeling of well being… sorry for my spelling. i m roumanian

I go to Curves and burn an average of 500 calories in 25 min. I break a mild sweat using there resistence machines and the cardio spots in between machines. My heart rate is at the high end of my target for at least 20 minutes. Is this going to help me lose my 2 lbs per week or more or am I wasting my time? I have been doing this for a full 5 weeks now and have 40 lbs to lose.

I can’t resist a comment here…the key is to define the objective of the individual and their workout plan. When I first started my fitness quest, my objectives were weight loss, 6-pack abs, and overall general fitness. I didn’t think a 6-pack at 44 years old was possible. I followed Joel’s friend Mike Geary’s plans in his “Truth About 6-Pack Abs” faithfully – lo and behold, 8 months later I have lost 35lbs., have an awesome 6-pack, pretty nice muscular bulk, and have amazing energy levels compared to my pre-fitness program. THANKS MIKE!!!

So I’m now addicted to going to the gym, and maintaining my fitness – but I’m not fundamentally looking for weight loss or fat burning – I’m done! Now I’m in maintenance mode.

Over the 8 months, I have done a number of things to mix up my workouts to keep them interesting. One of the things I stumbled across was running – slow-go cardio. I stumbled into it because friends and I decided we would enter a local 5K race to raise money for cancer. Not otherwise having enjoyed running in the past, I started to do some minimal training so that when race day arrived, I wouldn’t be totally unprepared. I had read all the negative comments about slow-go cardio but I though heck, it’s only 5K – it can be run in less than 30 minutes, and it was for a good cause. As I was training, I found I was enjoying it!!! I would either put my iPod on, and have a great time listening to my favourite tunes, or run with friends which had many social benefits.

Here I am, 8 months later on the verge of running my first half-marathon! I still go to the gym to do regular resistance training, but I have fallen in love with the slow-go cardio. Here’s why… As mentioned above – I don’t need to focus on burning calories, increased metabolic rates or general fat loss – I’m already there and happy with my results. The time factor has turned out to be a significant stress reliever for my day-to-day job. I find that the time I spend running gives me an opportunity to be alone and get some real clear thinking time…which has been fantastic in managing work stress…I seriously miss if I can’t get a good long run in. Lastly, it’s not so boring…again with an iPod or running with friends, I’m never “dreading” the upcoming run. Throw in extremely positive support group in the running world that keeps you going and the satisfaction of achievement, when you hit major milestones – again, all positive effects. I don’t think I will ever run a marathon – but I can appreciate the desire and the associated training/work it takes to do so.

So I guess my conclusion is…if your goals are solely for maximum caloric burn, increased metabolic rates and maximum fat burning…then yes I agree with Joel and his ideas for achieving that the quickest way possible. But, different people are in different stages of fitness and will therefore have differing objectives, anbd slow-go cardio is not necessarily a bad thing.

Joel: What are your thoughts on longer high intensity cardio?

When I had a gym membership, once a week I did a high intensity cardio program on the cross trainer (with pumping arms ) where I went from intense to moderately high intervals for a total of 45 minutes and burning 670 calories (assuming the machine was correct). Although this wiped me out, I did about 30 minutes of weights afterwards and felt good I pushed myself afterwards. Were these “bad” things to do?

For various reasons, I don’t do that anymore and elect to begin my workouts with about 20 minutes of full body resistance training followed by 15-20 minutes of proper interval training (high/low rather than high/moderately high). The shorter time workouts are better for me and also give me better results. Workout smarter not harder is my motto.

What about periodization? I am an aged triathlete. (58 this year.) One of the earlier comments in this forum referred to building you aerobic base for better performance using LSD training (Long, slow, distance) slow meaning keeping your heart rate below 150 for me (or less than 60% of your max heart rate.). The theory being you become a better butter burner teaching your muscles to burn fat as a primary fuel which produces less lactic acid and waste products than carbohydrates. Believe me by the end of a tri my back is usually failing and I do like that bent over old guy. But there are more issues involved with that.

Hi Joel,
I hear about this from everyone, and I agree with it. But I have a statement/question. I am training for an olympic distance triathlon just because I like to see what my body can do (and I happen to enjoy all three components). I train 5-6 days a week. I try to get in one weight session a week too (I’d like more, but there isn’t time). Even when I train longer distances (Saturday I did a 7 mile run), I try to mix the intensity (2 minutes at 3-5, 1 minute at 7-8). Even though I’m sure the 7-8′s are slower at the end, this has cut down on my time considerably, even at longer distances. My question is nutritional. I just started your Cheat your Way Thin program. With as much training as I am doing, should I still be doing a full week of no carbs besides veggies? Thanks for your help.