@ Aaron Ivey:
On the lexicon of most trainers Interval work and HIIT refer to the various forms of cardio not resistance training. The resistance training equivalent is circuit training. There is a paradoxical effect associated with both forms of training, the training effect in fact occurs during the recovery and not the load phase. The research on kettlebells have found an excellent cardio component without any dedicated cardio component wjhich is true of all forms of strength circuit training.

My point is that there are standard forms of terminology assigned to the various different types of workouts, to create your own leads to confusion and a lack of communication.

I do cardio (treadmill ) at 7.5 mph for 30 mins. and burn exactly 500 cals. But I never look forward to doing cardio unless i take oxy elite pro diet pills which gives me the boost. I was wondering if running 7.5mph is unnecessary in order to lower my body fat % and does starting and stopping ( every 2 mins)throughout the whole 30 mins of my run ruin my chances of lowering my body fat?

@ Sergeant Major:
I’ve used kettlebells to get a great HIIT workout by performing kettlebell swings. I also include supersets or high intensity total body exercises much like you would a circuit workout or metabolic resistance exercises. The point is to make the transition from one exercise to the next such that your heart rate becomes elevated.

Interval training refers to high intensity “exercise” followed by lower intensity active rest not simply traditional modes of “cardio.”

@ Ken:
Since kettlebells are a strength workout I am a bit puzzled as to how you do HIIT with them. HIIT refers to a form of cardio workout. Are you condusing HIIT with Tabata Protocol or circuit training?
Since the biomechanics of an elliptical are not in any way natural or related to any movements we do in real time I am confused as to the benefits of “interval traing” on a machine which applies Newton’s Laws of Motion and assists the workout due to the pendulum efect.

@ Mark:

Agreed!!!!! Based on the Fatty Acid Oxidation Energy System, doing early morning fasting, low intensity cardio is the absolute best way to maximize your fat loss. And for anyone who’s interested, go out and do some of your own research on this Energy System when you can, cuz its way too long for me to type out here.

I focus HIIT with kettle bells and LISS with the elliptical. Going to incorporate HIIT on the elliptical as well.

Joel!
I completely believe in what you have said about low intensity workouts not being enough to help you lose weight, as I have been walking my buns off all summer and eating healthy, and I think I’ve gained a few pounds! Could you please tell us all exactly what type of short duration, high intensity workouts to do? Include the specifics (what type of activities, moves, how many reps, how long, what equipment do we need, etc), so that we can all follow along and not get lost! I would very much appreciate it!

I felt inclined to comment. I am a runner, and have been running 3.5 – 5 miles almost every day for over 2 years (I did start kind of late in life – I’m 37). I actually do it because I truly enjoy it, love it, find it meditative, and refreshing. I do usually do spirts of sprints while doing my miles, and after partaking in the XFLD, I have also incorporated doing strength training and HIIT sprint workouts, where all I do is walk and sprint. I have found that these have been very helpful in increasing my strength, endurance, and overall performance. I felt like an incredible wimp prior to doing the XFLD program.

Thank you Joel.
P.S. How do I change my email address that I have on file with you? I want to update and have no idea how to do it. Most of your emails have a “do not reply” address.

I’ve been coached one-to-one by the 2008 Mr Universe runner-up, who’s about to turn pro (and when it comes to fat burning, bodybuilders are THE experts) and he got me from an out of shape 20%+ to a ripped 8% in 14 weeks by doing what all the top bodybuilders do, and that is low intensity cardio. My previous trainer got me doing HIIT and it destroyed my physique. Yes, LI is boring, but HI hurts like hell and by the time I had mentally prepared myself and recovered afterwards, it was taking just as long!

Weights with strict technique, diet and low intensity cardio has got me in terrific shape!

Thanks for bringing this up. I am wondering when and if slow steady cardio should ever be part of the work out routine. Hope to hear more on this!