Most People Do HIIT Cardio Wrong – How to Do HIIT

high-intensity interval training is a

whole different ballgame than what most

people think that it is and in this

video I want to give you a breakdown of

a what high-intensity interval training

really is but B what kind of car do you

should be doing when your intermittent

fasting or what you need to know to at

least make an informed decision okay so

the first thing I want to talk about

before I even get into anything that has

to do with fasting is truly give you the

breakdown of what high-intensity

interval training should truly look like

and what you're actually trying to

accomplish most people look at

high-intensity interval training it's

just this way to get a crazy long burner

just an awesome workout where you feel

like you just torched a bunch of

calories that's all fine and dandy but

it doesn't always elicit the best

metabolic response and it doesn't always

elicit the best body composition

response you don't always get the

desired outcome you may feel like you

accomplished something but that's not

because high-intensity interval training

is bad it's because most people are

doing it wrong here's the thing when

we're doing high-intensity interval

training we are activating the anaerobic

system of the body so I want you to

think of high-intensity interval

training cardio the same way that you

would think of weight training weight

training operates with the same

metabolic business in your body that

high-intensity interval training does

it's utilizing carbohydrates as a source

of fuel okay so what that means is

you're in that rep range of maybe six

reps all the way up to fifteen reps in

the weight room well it's the same kind

of thing that you're burning when you're

doing a high-intensity interval training

workout so let me give you an example of

what most people think it looks like

most people will go ahead and it'll do

like one minute of high-intensity

exercise and then one minute off then

they'll go back and they'll do one

minute on and one minute off and this is

great to gamify a process I understand

that it makes it easy but that's not how

the body works the body doesn't

necessarily know what one minute is or

what two minutes are the body just knows

when it's fully fatigued or not the

whole idea with high intensity interval

training is you need to 100% be pushing

it to the max and then recovering for

however long it takes whether it's

thirty seconds one minute two minutes to

be able to be fully recovered to give it


percent again so it varies from person

to person on how long the rest periods

should be it is absolutely not uniform

so for example you should be doing your

high intensity training all the way

pedal-to-the-metal for like 15 20

seconds it's quite honestly that's about

how much energy you have stored up in

your body to really perform at ninety to

a hundred percent if you're going longer

than twenty or twenty five seconds then

you're not pushing it at ninety or

hundred percent

plain and simple period you should be

going all the way then recovering as

much as you possibly need to to be able

to afford to push it 100 percent again

if you're going at one minute on one

minute off you're probably going

something like fifty sixty percent of

your maximum and then just recovering

for however long it takes that doesn't

really add up

we need to elicit the metabolic response

that we get when we would normally wait

train where we're going all the way to

failure okay so now let's talk about how

this applies with fasting when you are

in a fasted state your body is not

utilizing carbohydrates as a source of

fuel when you are fasted your body is

using ketones it's using fat it turns

fats into ketones when you are doing

high-intensity interval training you're

utilizing carbs now I hear a lot of

people talking about how Hellion since

the interval training is going to help

them get into a fasted State easier not

really the case you see once you're

already fasting your body just stores

the glycogen and puts it away it's not

like you have to burn through all your

glycogen first before you start burning

fat it's really just how long you are

going without eating before your body

starts using fat so it's not like you

have to drain your tank and then start

using fats it doesn't quite work all the

way like that although it does in some

cases but high-intensity interval

training isn't gonna get you to the

benefits of fasting any faster if you'd

like to do high-intensity interval

training it should simply be because it

feels good and because you want to get

the maximum heart rate benefits that's

all there is to it

I like hid because it feels good I get a

good mental response from it but if

you're fasting and you're just looking

to burn some fat you're probably better

off doing a little bit more of a

steady-state type of cardio I'm talking

like literally just 15 20 minutes at

like 60 to 70 percent of your maximum

heart rate that's going to oxidize fat a

lot easier and

maximizing the utilization of the ketone

bodies but if you are gonna do hit then

you're gonna want to make sure you do it

right and the thing is it is really good

right after you have some kind of high

carbohydrate meal that way your body can

actually use those carbs and put them to

good use so they don't get stored at all

but it's very important that you're

doing the high-intensity interval

training properly now when it comes down

to timing your cardio later in the day

if you are someone that cannot do cardio

in a fasted state you have to do it

after you have eaten well you're someone

that might respond too well to doing

high-intensity interval training as a

form of cardio but after you ate so that

would make sense only if you are doing

your cardio at the end of the day after

you've already broken your fast if

you're doing your cardio in the morning

while you are still fasted you have to

make an honest informed decision with

yourself what you are after are you

trying to burn more fat or are you

trying to get more of a mental benefit

so maybe mix it up a little bit

anyway food for thoughts and a little

bit of insight as to how high-intensity

interval training really works when it

comes down to the metabolism as always

keep it locked in here on my channel and

I will see you in the next video