Busting the Cardio Myth

A Post About High Intensity Interval Training (HIIT) for Greater Fat Loss Results by Brackenfell Personal Trainer, Kevin Anderson


Have you noticed? People always seem to get fat over the winter time. Winter starts tomorrow, and the fat season is beginning. If you usually put on a few kilos over the winter, let’s make this winter different and rather lose a few kilos.

What’s your plan? If you are like many people, you likely think that the best way to lose weight is to hit the cardio machines and make them smoke! All kidding aside, it’s a common conception that treadmills and elliptical machines make fat disappear.

But the truth is traditional cardio is not the most efficient way to burn fat. In fact, in the Journal of Obesity it is reported that “The effect of regular aerobic exercise on body fat is negligible.” Negligible!

Now don’t get me wrong—cardio exercise will burn some fat. But the rate at which traditional cardio exercise burns fat is so slow, you will be spending a lot of time working out with very little to show for it. Who wants to spend hours doing long, boring cardio and having nothing to show for it?

We can do better than that.

It is true that the secret to losing weight is burning fat. But in order to maximize fat loss, you need to figure out a way to burn fat even when you are not exercising.

Sounds too good to be true, doesn’t it?

Well, that is EXACTLY what we do in our ForeverStrong Sessions. How? By incorporating High Intensity Interval Training (HIIT)

High-intensity Interval Training (HIIT) is an exercise strategy that employs an intense bout of exercise followed by a brief rest. HIIT protocols use a variety of work to rest ratios (i.e., 20 seconds on, 10 seconds off) and consist of 5 – 10 cycles per circuit. Typical workouts consist of 4 – 6 circuits lasting 20 – 30 minutes (not including warm-up and cool-down).

High-Intensity Interval Training:

  • Creates the Optimal Hormonal Environment for Fat Loss: HIIT puts your body in a “fight or flight” mode. As a result, your body releases certain hormones that directly mobilize stored fat to be burned off as energy during exercise.
  • Burns a TON of calories both during and after exercise: Excess Post-exercise Oxygen Consumption (EPOC), otherwise known as post-workout “AFTER-BURN” is a measurably increased rate of oxygen intake after strenuous activity. This after-burn creates an elevated metabolic rate for 24-48 hours after exercise where fat is the primary fuel source. In other words, you burn more fat while you’re resting!
  • Increases glycogen storage: HIIT training rapidly reduces glycogen (stored sugar in the muscle cells) during training. With proper post-workout refueling your muscle cells “learn” to store more sugar, thus preventing that unwanted sugar-to-fat conversion. Carbs aren’t the enemy when they have a place to go other than your butt and gut.


High-intensity Interval Training (HIIT) is a far more effective (and more fun!) way to train and maximize fat loss results. Plus, it saves a ton of time!

In fact, the Journal of Obesity notes,

“Most aerobic exercise interventions have consisted of moderate-intensity steady-state exercise, for about 30 to 40 min for 3 to 4 days per week, over a four- to six-month period. Disappointingly, these kinds of exercise programs have resulted in minimal fat loss. In contrast, high-intensity intermittent exercise (HIIE) has been shown to result in greater fat loss.”

So if you’re serious about melting the fat off your body this winter and being in the best shape of your life by summer, cut down your training time and boost up the intensity (and results) with High-intensity Interval Training (HIIT).

Oh, by the way, you can get even better results performing your High-intensity Interval Training (HIIT) with resistance training exercises – I’ll save that for a future post…

In the meantime, be sure to check out our ForeverStrong P.T. Studio – ForeverStrong Personal Training Services


Kevin Anderson – Owner of ForeverStrong Personal Training Services


Kevin Anderson is the President & Chief Fitness Officer of ForeverStrong P.T.  He also runs an at-home training program – Fitness 2 Go – providing the same great high-intensity intensity interval training (HIIT) workouts for all fitness levels as his personal training sessions…

Kevin is a certified personal trainer with the National Academy of Sports Medicine, a certified Metabolic Training Expert, a Yoga and Pilates Specialist and spinning instructor.

Kevin has been helping clients achieve their health and fitness goals since 2010.  To contact Kevin for training, education or to have him speak at an event please email foreverstrongpt@gmail.com


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