Burn Fat Faster

Does this sound familiar?

You’re religiously running on the treadmill at the same pace for the same time, 5 days a week. You initially lose a little weight bit but then you start stalling.

What in THE HECK is going on here?

This is because your super smart body becomes so damn efficient at running {or whatever your chosen cardio regime}, it adjusts to the routine and starts to burn fewer calories.


If you’ve ever hit a plateau in your fat loss goals, you’ll know what I mean. Frustrating? You bet. However, there are ways to make your workout more efficient, giving you better results, and, wait for it…more enjoyable!

It’s called high intensity interval training, or HIIT, and if you’ve ever gotten your ass kicked doing Insanity, you’ve experienced it.

Let’s first talk about why HIIT is so very awesome.

1. Metabolism-boosting

In addition to the superb late-effect calorie burn, HIIT also boosts your production of human growth hormone {HGH} by up to 450% for up to 24 hours after your workout. HGH is responsible for not only cranking up our inner furnace {metabolism}, but also lessens the aging process, making your body a sweet {and youthful} little fat-burning machine.

2. Stronger heart and lungs

Yes, you may FEEL like you’re gonna die whilst sprinting 100 yards over and over again, but this is short-lived. These short bursts help to condition your heart and lungs to be stronger, which means faster recovery and longer endurance for future ass-kickings.

3. Lose fat, not muscle

As opposed to steady continuous cardio, which has been linked to actual muscle loss, HIIT and weight training preserves and builds muscle mass. Just look at this side-by-side comparison of a typical marathon runner versus a {non-juicing} track athlete.

4. No equipment needed

This is a budget-conscious/road warrior/minimalist’s dream. If you have athletic shoes and space {indoors or out}, you can get your workout on. Anytime, anywhere.

5. Efficient

Less is actually more. To start reaping the benefits of HIIT, you need as little as 30 minutes 2-3 times per week, as opposed to endless hours logged on the treadmill. Yawn…

The beauty of HIIT is that you can create a workout that suits your lifestyle, likes, and environment. The following example can be done on a treadmill, on the street, on a trail, on a bike, on an elliptical, using a jump rope, rollerblading, kayaking, etc. The sky’s the limit.

I’ve modeled my personal HIIT routine after Dr. Mercola’s Peak 8 Fitness workout.

30 Minute MIX™ HIIT Routine insanity hiit workout

2 minute warm-up {i.e., fast walking, light jog}

Sprint {or the equivalent, if not running} for 30 seconds {go balls to the wall – as hard and fast as your body will take you, ~70-85% of your max heart rate}

90 second recovery {i.e., fast walking, light jog}

Repeat the 30 second intensity and 90 second recovery 14 times

2 minute rest {i.e., fast walking, light jog}

Do this 2-3 times per week, in addition to strength training and watch the transformation* unfold.

If you’re in the beginning stages {or short on time}, start out with 20 minutes and slowly build to 30 minutes. I highly recommend using a heart rate monitor for timing and making sure you’re in the “zone” with your max heart rate. Here’s a handy tool to determine what that is. This is the heart rate monitor that I have. Not too fancy, but does the job.

And, if you’re ready to workout at home with real results you have to see what we are doing in T25 workouts.

Fortunately, with workouts like Insanity and TurboFire, HIIT has become way more mainstream, so you won’t look {too much} like a crazy person who is being chased by a bear if you opt to do this around your neighborhood. I’m not gonna lie, I do this in my little town and have received some strange looks from passers-by. Whatever.

* = Transformation will be less likely unless you’re eating a clean, balanced diet. Not sure where to begin? I can help with that.

Have you ever tried HIIT and if so, what was the reaction of onlookers to your regimen? I’d LOVE to hear! Please leave a comment. And, if you want to start your change on my team for real results leave your email HERE or friend me on FB at FB.com/tangojuliet7


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