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High-Intensity Cardio Workouts Can Burn More Fat

When you think of cardio workouts, you no doubt think of spending 30 to 45 minutes jogging, running, or cycling at your gym. Most people equate cardio with boring, steady-state exercise, but did you know there may be a better way?

High-intensity interval training has become a popular form of exercise and has proven to be one of the most effective as well. If you want to burn fat and lose weight, it might be time to switch over to HIIT workouts!

Why HIIT Works

Studies have discovered that HIIT exercise is great for burning fat. A 2012 study published in Cell Metabolism explained how HIIT exercise can IMMEDIATELY alter the DNA of inactive people. This change in DNA will activate your fat metabolism more effectively when you exercise, making it easier for you to lose weight with your workouts.

The HIIT form of exercise is effective because it activates more muscle tissue than low-intensity, steady-state (LISS) cardio. When you jog, you are only using the muscle tissues designed for endurance, but the muscle tissue used for strength remains inactive. You do get good exercise, but not quite as good as with HIIT.

High-Intensity Workouts Increase Human Growth Hormone Production

In a HIIT workout, you activate all of the fibers in your muscles, including the super-fast fibers that cause your body to produce more Human Growth Hormone (HGH). Increasing the production of this hormone will increase the amount of muscle that you build in your workouts, which is why doing HIIT exercise is the key to building muscle.

When it comes to fat burning and weight loss, HIIT exercise is more effective because you are constantly pushing your body to its limits. When you do high-intensity interval training, you run at 80 to 90% of your maximum heart rate. This forces your body to produce more energy than it would while doing a LISS exercise. The increase in energy demands causes your body to speed up, increasing your metabolic rate. 

HIIT exercise does more than just burn fat and increase your metabolism, it can also:

  • Improve your overall muscle tone
  • Make your skin firmer and reduce wrinkles
  • Boost your sex drive
  • Increase your energy levels
  • Enhance your athletic performance
  • Increase your running speed

It’s time to kick it up a notch with an excellent HIIT workout!

Sample HIIT Workouts

Want a good HIIT workout you can try at the gym? Here are a couple:


With this workout, you will do as much high-intensity exercise as you will low-intensity. It’s designed for those in above-average shape.

Warm-up — 5 to 10 minutes of walking on the treadmill at 3 to 3.5 MPH.

Interval 1 — For 60 seconds, sprint at full speed.

Rest — Drop it back down to 3 to 3.5 MPH for 60 seconds of rest.

Repeat the interval and rest for 15 to 20 minutes.

Cool Down — Walk at 3.5 MPH for 5 minutes to give your muscles a break.


This HIIT workout is ideal for those who are just starting with their fitness, and who are trying to get in shape. It’s a bit easier to do, but it will still push your body hard!

Walk — 4 minutes of walking at 3.5 to 3.8 MPH

Interval 1 — 60 seconds of running at top speed.

Repeat this 4 or 5 times for a total of 20 to 25 minutes of cardio.

You can also try shorter periods, for example walking for 30 seconds followed by 30 seconds of running.


High-intensity cardio workouts, particularly High-Intensity Interval Training (HIIT), offer a compelling alternative to traditional, steady-state cardio exercises for those looking to enhance fat-burning and improve overall fitness. The science-backed benefits of HIIT, from altering DNA to boost fat metabolism, activating more muscle tissue, increasing Human Growth Hormone production, and elevating metabolic rate, make it an efficient and effective method for weight loss and muscle building.

Beyond these physiological benefits, HIIT also promises improvements in muscle tone, skin firmness, energy levels, and even sex drive, presenting a holistic approach to health and fitness. Whether you’re just starting on your fitness journey or looking to shake up your routine, incorporating HIIT workouts can lead to significant gains in your physical health and performance.

The provided sample workout, offers a practical starting point for anyone ready to experience the transformative power of high-intensity cardio. So, it’s time to embrace the challenge of HIIT and unlock a more effective, efficient path to burning fat and building muscle.

Ronald K. Wright