#1 HIIT Exercise That Burns the MOST Body Fat
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- Äas pĹidĂĄn 15. 06. 2024
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Learn more about HIIT, and find out what the best HIIT exercise for fat burning is.
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runrepeat.com/sprint-interval...
0:00 Introduction: HIIT for fat burning
0:18 What are HIIT exercises?
1:43 Why does HIIT work?
2:50 Who shouldnât do HIIT?
7:50 What happens when you do HIIT
9:50 The best HIIT exercises
11:52 #1 HIIT exercise
15:38 Thanks for watching!
Today, I will cover the best HIIT (high-intensity interval training) exercises for maximum fat burning.
HIIT exercises are high-intensity, short-duration exercises that produce a high spike in growth hormone and many other benefits. It also takes less time to do HIIT than other types of workouts.
Typically, when you do HIIT, youâre doing it for about 30-60 seconds and resting 1-5 minutes. You do this 3-7 times per workout, and you might only do HIIT 1-3 times per week.
Intensity is the key factor in exercise that stimulates muscle growth and growth hormone. But, if you donât recover from the intense exercise, your results wonât be as good.
Before you do HIIT, try my test to check your ability to recover. This can help tell you if you should do HIIT exercises. The recovery period is very important to pay attention to.
You may even need to give yourself extra rest, especially when you first start out, to get your pulse rate down close to where it is in a resting state before starting another HIIT interval.
HIIT cautions:
⢠Donât overtrain
⢠Donât do HIIT if you have injuries
⢠Donât do HIIT if you have poor recovery
⢠Donât do HIIT if you have heart problems
Great HIIT exercises:
⢠Plyometrics
⢠Jump rope
⢠Burpees
⢠Kickboxing
⢠Spin bike
⢠Kettlebell
⢠Bulgarian bag
⢠Crossfit
⢠Cross-country skiing
⢠Push-ups/sit-ups
⢠Jumping jacks
⢠Mountain climbers
The #1 best HIIT exercise:
***Sprinting
How to sprint to burn fat:
⢠Sprint as fast as you can
⢠Sprint for a very short duration (15-30 seconds)
⢠Rest for 2-4 minutes
⢠Do 4-6 sprints in a workout
⢠Do this twice per week
Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of âdoctorâ or âDr.â in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! I hope this helps you better understand HIIT. Give this #1 HIIT exercise for fat burning a try.
Almost a year ago I started listening to this man, I'm down 103lbs from what I was, and it didn't take a year, not even half that time. And I've been very overweight my ENTIRE 29 years alive.
Diseases and conditions absolutely wiped out, unfortunately i still grow a shite beard.....
You're awesome đ
congrats
Minerals for beard
That's amazing, congrats and keep on keeping on. I'm down only 10 lbs., in a month but slowly am implemting Dr. Berg's recommendations. I have 25 more pounds to go. My whole adult life it's been up and down on the scale. I think this intermittent fasting has me seeing things so differnt. Now, I just have to add this HIT for overall health and good lifestyle. Again good luck in your journey, so far seems amazing.
Inb4 video from Dr. Berg, â#1 Method of Growing the Most Luxurious Beardâ. Iâd watch đŞđ˝
What an achievement. Was it the keto alone that lost the weight, or did you do training as well, mate?
I've seen the biggest changes in my body when sprinting, squatting, and doing push ups, working out for just 20-30 mins.
Yes đŻâźď¸
How much weight have you lost with that regime?
Even when I don't train, I'll do a few sets of 25 push ups a day. And the same with squats. Don't feel right otherwise. Like a car that sits on the drive for weeks without having the engine turned on. Walking is a good one too.
Wow!
Wow me too
I run up a hill. It takes about 30 seconds. I catch my breath and do it again.
I do this 3Ă. It really works
That's nice. Thanks for sharing.
How many times a week? đ
Wow I was just telling my girlfriend to do this essentially đŽ
Maybe try to do it 30 times then that's a workout worth being proud of
@@shadowcobra69dweeb
My Daughter plays competitive Hockey and she does 30 sec-1 min all out and sits for three mins . I ask her how she does it .... her reply "Mom anyone can give 100% for 30 seconds " , that girl wiser than her age (15 years old)! Dr Eric thanks for the complicated content delivered in a way I can understand!
Wow...how does her teammates feel about her just sitting around for 75% of the game...?đ¤đ
â@@warriorson7979Haha. They feel good to get their shift on the ice to do the same thing. I used to play hockey and soccer. Very different kinds of conditioning for very different kinds of energy management.
When I was in the Army we used to do 'Indian sprints'. Basically, long line of joggers but the last one in line had to sprint to the front, over and over again. We'd run for 3-6 miles just doing that. Every couple of minutes I'd have to sprint to the front, heart almost exploding out of my chest, followed by a couple min of jogging until I am last again. In 10 weeks I dropped from 175 to 145.
Yup. We did these during two a days for football, and when I was in basic training. Brutal.
love sprinting. its so exhausting but at the same time satisfying.
Feels good to be fast as well. Turns out people are really impressed by speed.
Here are two additional tips:
1. Do it slightly uphill. This makes it easier on the joints.
2. Use your imagination to imagine being chased by something. This activates the subconscious mind to make your body leaner so you become faster for the next time you have to escape a threat.
So induce fear and spike cortisol so you'll lose muscle, become lighter and so faster? No thanks, trying to spike HGH and build muscle here.
well not exactly. going uphill is worse for people with achilles issues.
Well I believe in the power of the subconscious mind love this comment
â@@MrMooremelody OP reference to joints xx
Here is an additional tip for #2:
Do your runs in any public park. Jerk dog keepers just love having their "he won't bite" pitbull unleashed and it will chase you.
Sprinting for 30 second for 4-6 reps is extremely difficult especially if you are out of shape. It's a good idea to warm up extensively before hand, then start with 4-6 reps of even 6-8 second sprints with walk back rest. Most people would find that difficult especially if you haven't sprinted in a while. I would also suggest hill sprinting, as you are less likely to pull a hamstring or get hurt sprinting up hill. Love your videos!
Sprint a block, walk a block or two, sprint a block, walk... eventually sprint further and further walking shorter... I did this on my daily 3 mile walk until I eventually was just running the whole thing with ease and incredible speed without being terribly out of breath. Starting out I could barely even walk a full mile I was so out of shape but that didnt last long at all.
Good work
Why not sprint in place?
Did this affect your knees?
@@Amatullah.574 knees felt alright, but my hip flexors got tight. Did some PT for my hip mobility and glutes which helped a ton.
Are you saying sprint a city block? Iâm 58 and jog around a city block every morning at 4 am. (Canât do it today cause itâs raining).
I knew about HIIT training years ago but it fell by the wayside. Running is sculpting my body but not losing weight! Thnx.
I used to sprint on grass barefooted -it pulls in many important foot muscles, make you feel like a kid and very satisfying. I'd sprint for a couple hundred yards, walk back, repeat for about 20 mins. It seemed to me that when I would do this every spring, I was so heavy in my efforts but within weeks, it became very natural and felt great. Kind of a paleo thing via Mark Sisson.
I'm allergic to grass đ
I use to do the exact same thing in my early 20's. Barefoot grass sprinting is amazing...and yeah totally makes you feel like a kid again. I'll be dong it this spring once the grass grows back! Thanks for the reminder
Sprinting on grass is awesome. Sadly, summer in Switzerland has been terrible this year so I only went a few times. Running on wet grass is just asking for injury.
Nothing better than running barefooted on grass!
You donât wear barefoot shoes? Iâve been using them for almost 2 years and my feet feel so free and strong.
The best HIIT exercise is the one you enjoy. This way you will give it more and be more likely to stick to it.
Yes, I mountain bike, been doing it for over a year with low carb diet and I have lost a ton of weight and have turned around my NAFLD and my Dr. took me off cholestral meds.
@@FredVanAllenRealtor Great to hear mate. Keep up the good work!
Yes of course you will do what you enjoy the most. But he is telling you which burns the most
Exactly.
Maybe but Actually the one that would help reach that goal , pain and sacrifices are necessary and most canât be something you enjoy doing
My 20 minute HIIT workout includes burpees, jumping jacks, mountain climbers, sprinting on the spot and lots of plyometrics. It's hard to do, but you feel great at the end and the results in the long run are so rewarding! A great video! đđđ
Nice. I do all those along with trying Chris Heria workouts ... Krazy fun
Do you go hard for 20 or 30 secs? What is your rest period?
@@boxerwayne6660 Today, I go hard for 40, rest for 20 to complete the minute. For beginners, I'd suggest hard for 30, rest for 20. It gets easier and more enjoyable as you build more stamina and endurance đ¤
@@X-Collector82 30 seconds?
@@ticketforlife2103 You can do HIIT for 40 seconds then rest 20 seconds, or HIIT 30 seconds then rest 30 seconds depending on your stamina and endurance đŞđŞđŞ
Youâre so great at presenting and explaining concisely how and why in such an easy to understand way, it stays in my head and I remember so much more from your channel than anyone else. Thank you Dr B! đđźđđźđđźđđź
So true he does not add unnecessary info or fillers or go off track and talk about other stuff.... Great teacher his kids are so lucky......
I loved sprints. But, age and losing a leg in an accident eradicated high impact (got to take care of my mobility). Now I do HIT on an old air-dyne Schwinn bike. 20-30 seconds all out arms and legs - 2 minutes cruising then repeat for 6-10 reps. Always lots of stretching and deep breathing. Thanks for another great video/content.
The air-is my favorite way to go man.
Well done,keep going .cheers
You can do HIIT as well with weights using the arm or in a swimming pool. One intense swim for one length followed by a recovery period is HIIT training as well.
There are many ways to skin a toy cat.
You'd burn more calories going at a moderate pace for the same time
This is incredibly good content. I love the fact that he brings in the meta-analyses instead of cherry-picking certain studies.
You are fantastic. Thank you for all your hard work and all the info and help you have provided.
Great explanation of HIIT exercise, Doc. I'm going to hold off on this until I've lost another 15-25lbs. Down 85lbs in 37 weeks, off all meds. 62 years old, feeling like I'm in my late forties. Blood work looks darn near perfect.
Thanks for all the great info!
Wow! That's Great! I need to do the same..How did you do it? What Meds.and for what were you taking.. If you do not mind telling..thanks you..
@@42660 wow, that's weird. I sent you a detailed answer and it didn't show. I'll resend tomorrow. At work now. Merry Christmas!
@@oldtymer9106 Thank you..Merry Christmas..
Congratulations wishing you all the best
We are rooting, I am rooting for you sir life is so exciting when ur mentally and physically healthyđ
I appreciate all the info you give out! I honestly dont know where Iâd be had I not discovered you! Thank you!!
Crnac
I am 49, did different sports all my life, regularly ran 10 kms, did Tabata training 3 times a week, but my weight didn't change. UNTIL... I try this type of exercise - and the miracle happened. I started to lose weight immediately, my appetite - especially for sweets - dropped. In 2 months I lost 9 kgs! I have (had?) insulin resistance, that's why I craved after sweets, and it was fixed with sprinting. Totally unbelievable! My sprinting routine is 20 sec running, 2 minutes rest (walking) 8 circles a day, 3 times a week. That's it! :D Try it, and you will see the result in a quite short time!
You are literally a health god. You do this so well. Kudos
Thanks so much for the video Dr. Berg. Iâve been running all my life and Iâm 66 years old and going strong. you just confirmed how valuable sprinting can be for ramping up your human growth hormones. I will take your advice to give my body more time to recover.
I wish you were my lecturer. Simply explained, smooth and not too long. Perfect!!!!
I knew it was sprints. I do this after my calisthenics workouts. Super quick and you dont need much.
Thank you Dr Berg!
I learned what i thought might be the case regarding letting your heart rate recover between sets of hiit. I love that you explain the biological side of everything!
Cheers!
Edit* if you all want a serious sprint, just find a steep hill. Makes it even more intense!
Yes, great suggestions/insights; thank you!
** Side note: Iâm not sure if you even realized it - but when you used the case study of your Special Forces soldier and his inability to recover - you l a u g h e d when you said he was captured and tortured for 2 weeks. I am not someone that ever looks for the negative or to criticize, but I found this incredibly unsettling. You spoke about his service in such a casual way - and while I realize that was not the focus of the video, I found the cavalier statement and laughter disrespectful and disturbing.
@LG-cf4dl are you referring to a comment I made or Dr Berg???? Not sure where that is coming from. Please advise.
Thank you
@@LG-cf4dl do you want me to get the manager?
I run 8x100m sprints with 1 minute rest between each at 85-90% speed...lost 27 lbs so far
Wow! Hope youâre still doing well
With my arthritis issues in my hip and low back , most of the excercises he has listed are out for me , however I do circuit training with free weight and machines , I do a full body workout 5 times a week , my resting pulse went from the mid 90s to the mid 60s , I have lost a total of 46 lbs and went from fat to a nice muscular body again , I eat keto it's my lifestyle now , every aspect of my life has improved including my libido , my recent blood work showed a large increase in testosterone, I feel great , I'm about to turn 62 and dr bergs channel posts and great advice has changed my life for the better I'm forever grateful đ
Turmeric helps with arthritis.....
You should try some boswalia,turmeric,or milk thistle.
I have bad arthritis in my body caused by a connective tissue disease
ive found alot of different herbs that can dull pain and improve life
without the addiction or side effects of Rx
@@Hootowls5 how much Tumeric?
@@terryriley7490 2000 MG/day. Make sure it has blab, pepper.
@@rhizomove6631 noted with thanks!!!!!!!
I don't suppose you have a certain brand you would recommend?
Great video! Thank you Doc! Only thing I would suggest for an adjustment is to change the duration of the high intensity interval. The intensity should be as much output as the individual is able to withstand without risk to injury. If I can maintain an activity for over 20 seconds, I am 100 percent not trying my hardest. I think the 10 to 20 second range is ideal. If someone can do something for an entire minute, they're only pushing about 1/3 of what they can actually output. This also makes progressive overload built in to the routine. If you're always giving it everything you've got in that short window then the wattage you can generate is guaranteed to expand as long as you're honest with yourself that you aren't holding back anything to extend the duration.
Dr. Berg is the best! watching 2x with captions it makes me want to learn the human body more and more! thank you for what you do and keep it up doctor!
This is the greatest breakdown of HIIT of all time. Thanks!
Amazing information. I was looking for a HIIT training. This tips gave me the solution. Thanks .
Wanted this exact same video and you posted it. Thank you Dr Berg!!!
I used to be a sprinter in my teens and early twenties. in high school only one other student came close to catching me at 100mtrs. Over 200mtrs, nobody could catch me. Now I'm 60 and a little slower 8o). A lifetime of sedentary work and two kids has taken it's toll. Watching this video and remembering how it used to feel to go full out and feel the power, I'm inspired to add SIT to my routine (twice a week). I promise to be cautious and start easy 8o). Dr. Berg - thank you so much for your channel and for this video in particular.
Hey Eric, new sub.. your videos are amazing to start my fitness goals in â22. Keep it up Dr.
The explanation on resting and recovery is so valuable. A lot of HIIT routines assume you are super fit already and have fairly short rests between sets and exercises, but not everyone is at the same level. When I first started HIIT, I remember not being able to finish a medium difficulty routine and having to rest more than the time recommended and thought I was unfit. Thank you for teaching these to people.
Hylin how did you determine the amount of rest between sets?
@@coachclaudius8160
When you are starting out 1 minute recovery time can be fine if the intensity is at a medium level.
When I used to do spiriting completely some sessions we would do a 10 second sprint followed by a 3 minute recovery so that we were fully recovered and could then repeat the sprint at the exactly same level of intensity. We would do roughly 6 to 8 sprints. Just to let you know there is no one perfect system and doing your research you can figure out what you want to achieve.
Exactly. I built up to 10 x sets of one minutes on, thirty seconds off. With the exercises being jumping jacks and burpees. But it took me probably six weeks to get there as a twenty-six year old. IT's important to go as fast as you can, though, if safe to do so. Otherwise you risk doing more of a hard aerobic workout than a legitimate HIIT one.
Yeah... i stayed away from hiit bc it was just too hard. I recently started spinning with hiit on my own. 1 minute on and 2 minutes slowing down. I am hooked
This is the best Hiit lesson that I've ever heard and seen. Thanks very much Dr. Berg. As a US Marine Veteran I always remember doing wind sprints in boot camp because I loved the workouts part of it. I do hiit at least three times out of the week too by the way because I don't like to be bored during my workouts. Again I thank you very much for this lesson truly it's inspirational as a matter of fact. I can't wait to workout later today and may you have a blessed day Dr. Berg.
Good job. Keep that up! Thank you for watching Dr. Berg's videos.
-Dr. Berg's Support Team
Whatâs the difference between running and sprinting ? Looks the same to me
@@natasia64 Sprinting is all out effort. Running can be any pace up-to and below that. When I did 10ks, for example, I did one "tempo run" a week, which was running at race pace for a set distance. On another day I'd do hill sprints, in which I'd get up the hill as fast as I possibly could.
Thank you! This is one of the most complete videos I've seen about this subject. Most of them are just repetitions.
But I just have to say that it's not a great idea to lose fat by sprinting if you are overweight, and the less great idea it is when the older you get. The impact on your knees doesn't worth it and it can actually make it worse if you get injured and end up gaining more fat in the long run because you then can't move as you use to.
The thing in my opinion and my experience is to approach your ideal weight by using other low impact exercises for HIIT and once you are in your weight then use sprints to get jacked.
Just my two cents.
Cheers!
I use two kettlebells, a 10 lb. and a 20 lb. two to three times a week, using whichever my body prefers, and glad to see k-bells on the list because they really are effective. Just 30 to 60 seconds does the job. Thanks, Dr. Berg.
Very informative as always. Thank you very much !!!
(With the risk of regugitating)
I weight lift and sprint train a few times a week, its a new-ish habit I have taken up, and like keto and fasting it has benefitted my health tremendously, I'm nearly 50, lost 80 pounds and I had hypertension with a resting beat in the high 70s. Now my bp is normal, no meds, and resting is in the 50s. Much more muscular, more endurance, more flexebility and better lungs (besides sprinting, which is anearobic, I also do medium intensity cardio for aerobic benefits). For all those who are new to Dr.Bergs vids, pls observe his recommendations and hopefully you too will have a better life. Best wishes. ;)
Many thanks Dr. Eric.
I am very grateful for the many very instructive videos.
I can't thank Dr Berg enough for this information! I do my sprints on Sunday mornings before breakfast at 06.00 followed by 20 min Tai Chi and feel fantastic the rest of the day!
I tried this 19yrs old. I counted my resting heart rate (46) then I did burpees for 1min and got to 140 beats per minute. Rested 1 minute and after the rest was at 60 beats. I do body weight exercises everyday, and grew up playing basketball everyday. Seems it's helped me.
Sprinting is way more intense and satisfying than jogging and other workouts đĽ
For you it maybe, but not for everybody- remember that, because weâre all different!
Awesome stuff. Incorporating this immediately!
7 minute workout actually works great for me. Thinking of stepping it up this year with the 8 minute workout
This REALLY helped me. Once I got onto healthy keto and IF, I then added HIIT sprinting and the weight really started to drop off. I'm also getting close to OMAD and feeling great. Dr. Berg's food and exercise recommendations have been like some "wonder drug," in a drug-free way, of course. The mental well-being is also quite noticeable and dramatic. Merry Christmas!
Jim, How do you determine your rest between sets?
@@coachclaudius8160 I use the stopwatch on my phone. I rest between 90 seconds and 120 seconds between 20 - 25 seconds of sprinting. Great thing about HIIT is you're done in 15 minutes and have had a great workout. I do burpees too to work my upper body.
Do you do these sprints on a treadmill or on the ground?
@@BobRoss-wm3lc On the ground. I have an elementary school right by me with a long stretch of lawn I sprint on.
@@jimlund9514 I have a school just a few blocks away. Gotta take advantage of that nice grass. I second what you say. Been doing sprints for yrs as I've noticed sprinters are always super ripped compared to the long distance runners. Not until now did I hear a Dr. talk about it. Feels good.
Iâm a stay at home mom and Iâm 6 months post partum . I need to lose 40 pounds and Iâm so glad I found this video. Iâm also happy I can do some of these while my baby naps and I donât need to leave the house or use equipment. I want to be able to add sprinting at some point . Thanks for the vid !
Congratulations on the new baby. You can do it! đŞ
Sprinting has sculpted and shaped my body better than anything else, the next closest thing would be weight training. The benefits to my mind and health are too many to list.
Loving the longer videos â¤
Sprinting, or anything explosive. All you need is 10 to 15 minutes as for cardio. Sprinting as fast as you can or walk as fast (if you canât sprint) as long as you can, then walk or jog and repeat. I can guarantee you will be strong in no time. I just love the fact that you donât have to drag your cardio for 30 minutes or an hour for a better result
Excise bicycle is also an excellent tool for doing HIIT. For a person that is a beginner they would be best not doing HIIT but actually just doing some form or interval training or circuit training.
I very much like all your stuff on the Internet, been a great eye opener.
Thanks for the helpful videos. I heard a great suggestion for HIIT sprinting that I started employing: sprint up a huge hill, because it allows you to go slower while getting the intensity & you are less likely to get injured, since your speed is not as fast for a given intensity level. Thanks to God that I live in a valley, right next to numbers of huge hills.
A+ content yet again. Thank you Dr. Bergđ
That was comprehensive and helpful as always. Thanks dear Dr. Berg.
Thank you so much sir, one year has passed after I got my salpingo hysterectomy and was thinking about getting into a healthy way of living and quick exercising , this really helped me to know everything I wanted to know about high intensity workout
Good advice! One thing to mention is the injury rate. I'm 49 years old, running in the last 2.5 years. Most of my runs are slow, zone 2 with some longer (400m - 800m) intervals. I had injuries 2 times when had shorter sprints in my training schedule. Be careful with those full power sprints!
Use the treadmill less injuries
Tell me the injuries pls I just started sprinting on the side walk beside my house every morning
@@rainnnnnn372 Pulled my hamstring and calf muscle. Had to skip training for a week or two. Since then I'm more careful with the interval sessions. Even when warmed up properly it can happen.
@@AnTalk_blog noo so it can even happen when you warm up properly! Damn! I live a very sedentary life. I do strength training exercises but I need sprinting too. I sprinted up up my block yesterday and the whole back of my legs are so sore, I wanna do it today but I'm scared. My mom just passed away and the depression is hard. If I tear my hamstring and end up gimped up for a month I won't survive đ I finally found sprinting and it makes me feel so much better health wise and mentally and now I have to worry about hurting my self fck
The best advice Iâve ever heard is this; The best exercise is the one that YOU enjoy the most, because you will adhere to it!!
Stairclimbers also work great for HIIT exercise...especially for those with old knees. đŞđżđŞđżđŞđż
At 69yr old, I use running in place as fast as I possibly can, for my HIIT. I find there is less chance of injury than sprinting. 20sec first for the first set, than 15sec for the other 3 sets, with 60sec rest between sets. Only takes 5min. If your going longer than 30sec, you need more intensity.
same output on a mini trampoline ? i'm curious
@@pje6882 That's a great idea! Very low impact on the body and as long as you crank it, as fast as you can, the HGH boost should be the same.
Brilliant! Thanks for sharing. :)
Rusty, How do you determine your rest between sets?
@@coachclaudius8160 I just wait 60sec, the heart rate comes down some but is still elevated. I train in the AM, in Ketosis and in a fasted state. HIIT exercise can increase HGH 700% over normal production.
Thank you so much doctor! i'm so greatful to you.
On the track run the straights and walk the curves. Very good explanation of the importance of the recovery using heart rate.
Love your videos so informative. Quick question. I am a swimmer not a runner and wonder the effectiveness of sprint swimming in place of sprint running? Would love to hear about any data related to this question. Again thanks for your thoughtful videos!
Hey doc. How are you? Been subscribed for some time and I love what you do. Iâve been mostly keto for quite a while now and omad for a couple of months successfully and happily. Thanks to you. I work out regularly but not often enough. This video reminded me of the joy of sprinting. I was playing soccer 3x a week up until a knee surgery sidelined me for almost a year. Ready to get back in the game I decided sprinting would be the perfect training tool. Aiming for seven 100yd dashes, I managed four. Lol. Average time, fifteen seconds. Usain Bolt neednât worry. But hey, Iâm 62. Still shaking a half hour later but feel great.
Thanks a million and keep ââem coming.
I missed this one last year - great info Dr Berg, thanks for pinning it on today's post.
Thank you doc for the research
Cycling has always been my favourite cardiovascular exercise. It's easy on the joints and it's convenient. You don't really need a lot of physical space like with sprints. You're literally in one position the whole time.
Great and timely video Dr Burg, love your work!...đđâ¤
Im a male, 52, stronger and feeling better than ever.
The keys,
1. OMAD (one meal a day) Keto, super healthy and low carb.
2. Resistance training with a focus on HGH producing compound movement.
3. Sprint HIIT 3 x 15min sessions per week on a treadmill.
Putting on muscle mass, reducing fat % with lots of energy (all exercise in a fasted state)
Much thanks to you Dr Burg!!....đđâ¤
Dr. BERG.
And I do 18 /6 Fasting diate.
Thanks CZcams and thank you Dr Erin
A quite wonderful video Dr Berg. One of your best.
Ty doc... I always do this type of workout and now i'm even stronger than my previous self... I do EMOM on a fast state and a lot of sets like my minimum is 15 in 15mins and maxing 30 in 30mins.... My training is 15 double under and right after 1 muscle up/5 straight bar dips and 1 muscle up... đ
You are awesome Doc âŚThank you for your efforts
just excellent. As a long time distance runner slowing down, this is great info
The best by far HIIT workout is on the bike. Doing 8-10 intervals of 20 seconds of work with a rest. It's also low impact as I don't particularly like to jump.đ¤đ
It works your anaerobic capacity, increases your VO2 max while protecting your knees and joints.
@Davit M Lmaooo u ainât right đ¤Ł
I have been doing uphill sprints three days a week for the past 6 years. Sorry but it's way, way better than on a bike.
And sprinting is good for your joints, the entire movement is done on your toes. Nothing like running.
@The Aesthetic Kunt sure, you go on the ladies machine and lll keep on murdering that hill. Good Luck champ
@The Aesthetic Kunt cool man but for me I am not in it for the weight loss, the sprints are for the recovery heart rate/resting heart rate and overall explosiveness. I donât care about the calories.
My watch tells me that I burn 180 calories when I sprint. I burn 160 calories by just walking up that hill. But, I recover 70 to 80 beats on my first minute of rest now, thatâs what the sprints do.
This is very informative. Burpee, push up, and sprinting are definitely among the best HIIT exercises. Thank you Doctor for the sharing. Wish you and family a Merry Christmas! - fr: Johnsen
Is it true that you cant do HIIT when you have IR???
Thank you so much! This is an amazing video đ
Dr Eric, YOUR UNBELIEVABLE wow!!!
Iâm glad jump roping is in the top 3 cause I sweat like crazy doing it. Been doing it for 11 years. Itâs practically sprinting in place with a whip. Whips me into shape.
Absolutely: sprint intervals rock - just don't overcook it too quickly.
Thanks Doc for the tip I have been doing lots of long distance walking lately like 5-8miles but I still have a big gut.I will start sprinting and doing lots of sit-ups and just eat healthy
Thank you Dr berg
Well aware of this from experience as a college and high school sprinter. I kept 5% or lower bodyfat those years while eating a high carb (looking back too high carb) diet. For the average person I recommend a treadmill at the gym. High incline levels with a high speed. 30-120 second intervals. Rest 2-5 minutes. One particular exercise melts fat off you too - grab some dumbbells and doing jumping squats. No need to go too heavy, concentrate on how high you're getting off the ground.
How heavy would you recommend for jumping squats?
Probably heavy enough for you to complete 2-3 sets. Maybe 5 lb max.
By rest you mean just stopping? Or keep on going with very slow pace
@@farazahmed7 Probably stopping
I think for people starting out that want to do something like sprints a static bicycle can be an excellent option as well.
I used to do Tabata style training years ago on a bike once or twice a week and on occasion I did it 5 days a week when training was not an option and my performance would not drop. Tabata is not for a beginner.
Doing for 3 days now . Sprinting also boosts mood and confidence
These CZcams âtrainersâ should really explain this to people at the start of their videos because this hiit is absolutely revolutionary in the area of physical fitness.
My 3x a week HIIT is 2 to 4 mile run divided into 1 mile =3 laps and I do 10 pullups, 10 handstandpushups and 10 pushups per lap. So in about 1 hour you get a total of 4 miles, 120xpullups,120 handstandpushups and 120 normal pushups. And each lap is divided running uphill and recovery jog downhill. After almost 2 years of that I kinda love it because at its a predetermine workout. I might feel tired but I know I have to make it to each checkpoint so mentally gives you an extra push having a physical checkpoint you got to reach.
I sprint 100 yards on a football field x 8-10 reps. Excellent for fat burning đĽ
- walk 100 yards
- sprint 100 yards
- walk 100 yards
And so on..
2-3x /week
That is an excellent routine if you are young. Even if you only did the spriting 1 day a week and did other things such as cycling or swimming you would being doing a great job as well. Or if say you did the sprinting twice a week and then walked for an hour on the other day it would be a great option as well. So sprint monday, walk wed and sprint friday. There are many great options open.
@@bighands69 thanks for that đĽđ
@@bighands69 in your 30s young ? lol
@@Balmighty7
Who said they were in their thirties?
@@bighands69 na Iâm askin
Thx Dr. Berg. Will definitely try this. I'm in my late 30s and having issues getting to my fat % desire due to hypothyroidism. I hope this will work wonders along with my already weight lifting.
Excellent information. Thank you vom
exactly sprinting is the most effective way to burn fat fast .. thank you Dr Eric for the detailed video .. wish you all the best
I have exercised all my life, but my pulse rate was always high, 90s, even in my early 20s when still very thin. Dropped to 80s when I found out I was gluten intolerant at age 47. But after I went low carb at 52 it dropped down to 68 and still down 12 years later.
I think the constant inflammation from grains and seed oils caused the problems. I always watched the sugar as my father was diabetic at age 34.
Hey Dawn, that sounds very much like my case. Iâve had high pulse rate (90s at rest) since my 20s, when I was still thin and healthy. I keep complaining about this to the cardiologist and, after all the heart tests done, she always tells me I donât have any problems. I sometimes also get a feeling as if half of my brain was turned off. Something inside of me tells me it could be gluten, but the doctors wonât listen to me. How did you find out in your case? Iâd appreciate any tips on that matter.
So informative đŞ now that am on my shredding journey đŻâ¨
Awesome, I love sprinting, hate long distance running.
For rugby workouts, we would do 40 second sprint with 20 second rest, then 30 second sprint with 15 second, then 20 second sprint with a 20 rest. The sprints are full out. We would do up to 4 sets of these on the track. Another one is 50 meter sprint with 50 meter walk or light jog for up to a mile. Fun times. We were in great shape
Love how you list the many exercies you can do. Sprinting is the best, but also find whats best for you in those exercises he picked. I like the recumbent bike personally.
not fun though
HIIT on a recumbent bike loool you must het alot of stares. Machine must be shaking like crazy haha
Yeah, the impact of running is too much. I like the spin bike.
For somebody who wants to burn fat, there's no high/low intensity the only thing you need is "consistency" and you'll get there. Most of the time high intensity workouts do not make you feel better, choose an exercise that fits your regime, and you do not have to pull yourself out of the bed/chair. Try to put something in a routine that does not have to make you feel impulsive, but just put in an extra effort. Over a period of 90+90 days (of course with a clean diet) you will find yourself fresh, in shape, and in a good mental state.
đđ
The truth is, most people aren't capable of that. But I agree with your approach.
Well. The studies prove otherwise. If one type of exercise produces significantly better results in less time, then do that. People get frustrated and quit because they do something and it doesn't work. For example, getting fat from spin exercise because it burns 60% muscle. That's a problem.
Teach people to do it right, from the beginning, they will feel better, see results, AND wont burn out!
No agree with you
â@ineedhoez how do you get fat from spin?
You talk. I listen. Straight knowledge.
5:45 that laugh tho lol
I think sprinting is a good HIIT for anyone. It is easy and simple. Gonna try it again and hoping some good results
This is crazy to hear. I was in the gym yesterday and I was trying to catch my breathe because I was going hard at my workout and just felt sick and needed to rest. I was thinking about how long it takes me to rest in between some sets when my buddy doesnât need as much. Sad thing is I took that as an indication I should stop from not feeling well but instead I just needed to rest more in between to get the gains, thanks doc
You clearly are not used to it and do not have the foundation in place. I would suggest starting to build up a good base to work from.
Start with interval training rather than HIIT and build your way into it over time. Interval training is just performing an exercise and then resting or doing it at different pace such as run for a minute and then walk for a minute.
Absolutely amazing video .
The no. 1 sprint is very true and I personally know this since 30 plus years. A 60mt dash and a recovery period of walking the next 40mts and return back the 100mts to start point should be good. While coming back I used to check my pulse to see how calm or less my heart beat became... when young I used to get below 60... thank you Dr. for the video...
Just did my SIT training. It's so awesome I'm going to keep doing it twice a week. I'm down 20 lbs already in 30 days. 230lbs 5'9'' goal weight 185lbs
Wow that's great
Wow, sitting down is effective. I will sit more often too
I found the resting ability technique very interesting. As for the HIIT itself, I thought it was very thoughtful of Dr. Berg to mention how often you should do It as it can be highly addictive and if you increase the frequency of which, your cortisol levels go up resulting in body fat gains, which was what happened to me when I tried to cut down the 9% BF I'd achieved from 25% in 4 four months WITHOUT any cardio at all. It was a bit different from what he described as you'd slow down to jogging for 2 minutes and then walking for 3 and the back to jogging and sprinting for 1 minute. I used to do that after the workout
If he was able to do it for 1 min it was not HIIT. Usually at about 20-30 seconds you must be exhausted and if not than it was not your 150% effort)