So if you train intensely enough, you’ll burn calories just sitting on the couch afterward.
Research on subjects using either low-intensity protocols or the HIIT method found that the HIIT group burned an average 10 percent more calories in the 24 hours following exercise than the low-intensity groups, even though the total calories burned during each workout were the same. This is known as EPOC, or the afterburn effect, which in part helps fuel the repair of exercise-induced damage. The increase in intensity boosts the metabolism and keeps it higher longer after your workout is over. And that’s not HIIT’s only fat-fighting benefit. The data revealed that the steady-state group burned 15,000 more calories but the HIIT group lost significantly more bodyfat.Ī more recent study conducted at the University of New South Wales (Australia) reported that a group of women who took part in a 20-minute HIIT program of eight-second sprints followed by 12 seconds of rest lost six times more bodyfat than a group that did steady-state cardio for 40 minutes at 60 percent MHR. In a landmark 1994 study published in the journal Metabolism, researchers had one group follow a 15-week HIIT program and another perform only steady-state cardio for 20 weeks. The Burning Edge: Research confirms the shorter-duration HIIT method is superior to steady-state cardio for losing fat. Adding a few hard HIIT sessions will get the job done and save a lot of time.” “Most people don’t have time during the week to devote to multiple cardio workouts.
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“To keep your body guessing, you have to either add more cardio or increase the intensity,” IFBB fitness pro Allison Ethier says. The high-intensity interval training (HIIT) method involves short intervals of high-intensity work - training near 90 percent maximum heart rate (MHR) - followed by intervals of slower-pace active recovery. “It’s important for beginners to learn proper punching technique and a good instructor can help teach that.” Tip: “The best instructors are certified in not only fitness but also boxing,” Dumas says. Most cardio-boxing classes include interval training, and various jump-rope exercises between rounds on the heavy bag and target mitts.” “Some studies show you can burn up to 200 calories skipping rope in just 15 minutes.
“Jumping rope is one of the best ways to burn calories,” he says. According to Dumas, however, it’s the weight-loss benefits that top the list for regular attendees. The Burning Edge: Cardio boxing is rated as one of the best forms of exercise because it conditions the whole body, and builds strength, endurance, balance, agility and coordination at the same time.
The rest of the hour-long session consists of intervals that mimic boxing rounds: three minutes of intense training followed by roughly 60 seconds of rest. “The main difference is there’s no actual sparring with an opponent.” Like most workouts, every class starts with a solid warm-up.
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“The usual cardio-boxing workout consists of a 10-minute warm-up and boxing training techniques - including shadowboxing, punching target mitts, and hitting the heavy bag and speed bag - combined with cardio and muscle-conditioning methods,” says Andy Dumas, a Canada-based certified boxing coach, fitness consultant, author and TV personality. Include a five-minute warm-up and cool-down. Tip: To reach your goal of burning 500 calories, perform four separate Tabata intervals, each four minutes in length. In a nutshell, the extremely short rest periods of Tabata force your body to move between energy systems, producing vast amounts of lactic acid and growth hormone that push your body into accelerated fat-burning mode for hours postworkout. The Burning Edge: A study conducted at the National Institute of Fitness and Sports (Japan) found that subjects who performed Tabata five days a week for six weeks improved their maximum aerobic capacities (a measure of the highest amount of oxygen consumed during maximal exercise) by 14 percent and anaerobic capacities (a measure of maximum output over a short period) by 28 percent. A Tabata workout or sequence is an interval training cycle of 20 seconds of exercise performed at maximum intensity followed by 10 seconds of rest, repeated eight times for a total of four minutes. The Tabata protocol is an extremely high-intensity training method that produces results very quickly.
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