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A HIIT workout routine is the best for getting rid of unwanted fat around your midsection. In my opinion, it’s the best cardio for weight loss. While you can achieve your weight loss goal by combining diet, strength training, and even steady state cardio, HIIT can take your fat burning to the next level.

HIIT stands for High Intensity Interval Training. The basic principle of HIIT training is working your body hard and fast for a short burst, then giving it a bit of a rest with an active recovery period. For instance, sprinting for 30 seconds then jogging or walking for 1 minute would be a standard rep set. You would repeat this workout routine numerous times for the best effect.

The HIIT workout provides many advantages that are not normally found with other workout techniques. First, HIIT provides a great workout for your legs. Unless you want bulging leg muscles, you shouldn’t need to do strength training for your legs if you perform a HIIT workout a few times a week. And HIIT increases your body’s fat burning potential Doing the intense intervals causes fatty acids to be released into the bloodstream. Additionally, HIIT results in increased HGH levels. HGH is responsible for preserving muscle mass and burning fat. And if that wasn’t enough to convince you, HIIT also puts the body into EPOC mode, which is a state where the body continues to burn calories at an accelerated rate even after the workout is over.

HIIT is not perfect in every way. The main drawback is that you can’t perform this routine every day. Doing this kind of intense interval training daily mixed with strength conditioning can cause overtraining. If your muscles are tired, you are probably better served doing a slow paced steady state cardio routine on that particular day.

You can vary some of the stages of your HIIT routine for a more effective workout. You can adjust the time of your sprints. Doing shorter intervals of between 15 and 30 seconds gives you more of a chance to exert yourself while sprinting. This increased level of effort will result in a stronger release of HGH. And a shorter sprint interval releases more fatty acids into your bloodstream.

Longer intervals of greater than 30 seconds require more perceived effort. The longer intervals will burn more calories. Additionally, these longer intervals deplete glycogen levels (carbs) allowing your body to burn more fat after the completion of a workout.

The length of your recovery period is also important in an HIIT workout. During this lower intensity portion of your workout you may walk or job to give your muscles time to recover. The length of recovery is relative to the sprint interval. If your ratio is at 1:1, for example, if you sprint for 30 seconds and then recover for 30 seconds. If instead, you sprint interval is 15 seconds and your recovery interval is 45 seconds you have a 3:1 ratio.

The more time you give your body to recover compared to your sprint intervals (a ratio of 2 or 3:1) the more effort you will be able to give in the next sprint. Increasing your effort will produce higher HGH levels. And giving yourself a longer recovery interval will reduce the risk of over-training your muscles.

Lactic acid can build up in tired muscles as the carbohydrate glycogen is depleted. This results in a longer after-burn effect. This can also cause a greater risk of overtraining the muscles.

In my opinion, the best cardio for weight loss combines these HIIT workout routines resulting in a strong HGH release, release of fatty acids, glycogen depletion, and calorie burning. The first part of the workout is short interval HIIT with a long recovery ratio. For these intervals, you sprint 15 seconds and recover (jog) for 45 seconds. This is the method that will release fatty acids and increase the level of HGH into your system. Combine 8 sets of these moves with a warm up that lasts 2 minutes so that your total workout time is approximately 10 minutes.

For the second phase, I perform 25 minutes of steady state cardio (light paced jog or exercise bike). You will be giving your muscles a chance to recover from the movements. Using steady state cardio burns off the fatty acids that you have released into your bloodstream with the first HIIT portion of your workout.

The final portion of your workout is doing long interval HIIT with short recovery intervals. This will fully deplete your body of glycogen allowing for a greater after-burn effect and fat burning once your workout is complete. I combine 1 minute of sprinting intervals with 1 minute of jogging or walking. Your muscles should feel tired by the activity but not overtired and painful. This final portion should be about 10 minutes as well.

This gives you a complete 45 minute HIIT workout that provides the best cardio for weight loss. No matter how close or how far you are to your target weight, this routine will help you to burn more belly fat and reach your weight loss goals.