ABS / Cardio / Fat loss



What if I told you that you could burn more fat by doing less cardio? Well, with High Intensity Interval Training (also known as HIIT) you can do just that, burn more fat while spending less time in the gym. In this article I will explain how to get the best results from this new and cutting-edge type of cardiovascular training.

You have probably been told, just like the rest of us, that in order to burn the greatest amount of fat you need to do cardio for 20 to 60 minutes at a moderate intensity. This will indeed melt the fat away, but HIIT is a more efficient and athlete-friendly way to train and burn fat at the same time.

How HIIT Works

With HIIT, you will be working harder than you normally work but for about a quarter to a half of the time that you would normally spend on the cardio machine of your choice. HIIT is so intense and effective that you only need 15 to 20 minutes, tops!

Here’s What You Do:

Pick the cardio machine of your choice (treadmill, elliptical, rower, bike, swimming) and perform a 5 minute warm-up.

Then take time to stretch properly and you are ready to begin.

Start at a moderate pace for 1 minute, then crank up the pace to 90 or 95% of your Maximum Heart Rate (MHR).

Continue at this effort for 15 to 20 seconds, then slow down to your starting pace for another minute followed by another all-out sprint for 15 to 20 seconds.

Or do like me and jump as high as you can, as fast as you can for 30 sec and rest for 30 sec

Do this for no more than 15 minutes.

After that finish your workout by cooling down for 5 minutes and thoroughly stretch afterwards.

If you perform this right I guarantee that you will be totally exhausted after 20 minutes of this.

Benefits Of HIIT

A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees loose nine (yes, 9!) times more fat than those who trained the traditional way (moderate speed for 20-60 minutes). Combine HIIT with your weight program and you boost your metabolism through the roof!

The Reason HIIT Is So Successful Is This:

When you work at a high intensity, you burn more total calories per pound of body weight.
High Intensity workouts such as weight training and HIIT boost growth hormone levels.
Elevates the body’s metabolism throughout the entire day!
What does this mean for you? The more calories that you burn in a day, the more weight you are able to lose. Even if weight loss is not your goal, HIIT is for you. Athletes will see better gains from doing HIIT cardio as opposed to traditional cardio.

Unless you are training for a marathon, you do not keep a constant pace during your sport. All sports whether it be soccer or football, even baseball or basketball have a point where you need to change gears and hit a full sprint.

HIIT will not only help your cardiovascular system, but will train the anaerobic ATP/CP system as well. Not only will you increase your cardiovascular endurance, but improve your raw speed and explosiveness as well!

What Is ATP?
Otherwise known as Adenosine TriPhosphate, ATP is critical to the release of energy. ATP is an adenosine-derived nucleotide that supplies large amounts of energy to cells for various biochemical processes, including muscle contraction and sugar metabolism, through its hydrolysis to ADP.


I will let the study speak for itself. HIIT provides a more effective workout in much less time! Everyone can benefit from HIIT cardio, whether it be the person who is trying to lose weight or the professional football player training for the upcoming NFL season! Give HIIT a try and I am sure that you will not go back to the traditional way of performing cardio again!

It will also help  to try a good fat burner like TEA REXX, it is what I use to help me stay ripped during the Holidays.


Brandon Carter


  1. I was approached by a recruit for a modeling agency told to seek a career in modeling, they told me to hit the gym and come back before march of 2011, your body is my ideal look I am trying to achieve, this workout plan has everything form chest ,back abs,butt, legs – basically every part of the body? if yes please let me know. I need this asap, and are these workouts in the gym? or at home?

    • congrats. my program will show you how to work your whole body. a few modeling agencies here in NYC send there models to me to get them in shape. keep me posted on your progress, good luck

  2. Pingback: How To Eat Like a pig and Still stay in shape during the Holidays « HIGHLIFEWORKOUT.COM

  3. I have been doing these HIIT workouts 3 days or more a week for about 2 months …. I have lost some fat but I still have love handles and back fat and no i was not seriously overweight then and now. Please help!

      • I eat 3 times a day:
        1st, in the morning, breakfast, i take cereal sometimes boiled eggs or omelets and sometimes jam or honey
        2nd, in the afternoon,2 pcs of bread, meat (mostly chicken) and pulses
        3rd, in the night, almost the same as the 2nd one
        Once or twice. Week i eat some sweet things like custard or cinnamon pie.
        I eat fast foods once in every two weeks.

      • Plz tell me where am i going wrong??? And I also wanted to know that if I can do this hiit workout every day with taking rest only on sunday. I also do strength training with a resistance band. I do one muscle group once a week. Plz reply. Thank you

    • Osama, I found that removing any processed grains (like breads, pies, etc.) and adding more veggies and fruit will improve your health. Ever make a green smoothie? Best to use a high speed blender but you can use a regular blender, just have to be more patient. Start out with about two small handfuls of baby spinach, blend really well with even just water, then add an avocado, a bag of frozen blueberries (or whatever you like), your protein powder. Dairy does not agree with me, so I use unsweetened coconut or almond milk instead of water to make it creamier. Green smoothies are filling and you get those phytonutrients that you don’t get from processed foods. Add more fruit (like berries, they are low in cals, high in nutrients) if you want it to taste sweeter rather than “green.” I have been drinking green smoothies EVERYDAY for the last three years – what a difference in my energy levels. I drink one before my workouts and it really helps me go farther. Good luck!!! BTW, do not be afraid of the fat from the avocado – it’s the good fat your body needs.

  4. Osama i’m no way a professional but i’d suggest looking at Brandons diet and doing some tweaking, leave out the pies and fast food and try to eat 5 to 6 smaller meals a day, while drinking plenty of water.

    Brandon i just wanted to ask, do you do cardio every morning?! Or..5-6 days a week?
    Another question I wanted to know is , is jumping for 30/ resting 30 for 15 mins is better then say ..sprinting on the stairmaster for 30 seconds and then goiing moderate for 30 seconds, for 15 minutes.

    Personally, i did the jumping today and the stairmaster yesterday and the jumping slaughtered me , is this just me?

  5. hey, is this a good cardio workout?
    high knees for 30 sec/rest 30sec
    upDowns 30sec/rest 30sec
    mt climber 30sec/rest 30sec
    knees to chest 30sec/rest 30sec
    for 15 min total
    also should i do this everyday or 3 times per week?
    and when you say in the description “Or do like me and jump as high as you can, as fast as you can for 30 sec and rest for 30 sec”
    do u mean do knees to chest or just reg jumping?

  6. Hey Brandon, been following your workout vids at home now for a couple of weeks now and I definately notice a difference..not only only visible ones, but feeling more energised during the days and way happier about myself.

    But I also wonder about, is there any limit as to how much cardio you SHOULD train? For example, for me who have a lot of free time nowadays, is it possible for me to train cardio twice a day, and abs everyday? or is there any negative effects of training too much cardio?

    I’m aiming to get a ripped body, not too much mass but rather slim and ripped.

    Would be very thankful for an answer!
    Keep the awesome up dude!

  7. i am 5:10 height with body wight of 79kgs and i tried everything to get the best shape i mean the cutting and the bulk same i hv a gud bulk but i am unable to achieve good tone muscles and ripped physique could you please tell me the best workout i should perform and the best diet chart i should eat?

  8. Hey, Bradon or anyone here which had bought Bradon Full fitness plan might can help me. I do jogging every early morning as cardio. if that when should i do my workout? can i do it at afternoon?

  9. hey brandon, I have very little belly fat but I can still see it on my lower stomach. Can I do (HIIT) and still workout that same day? or do I do HIIT for like a couple weeks then stop doing it and just work out? Please message back

  10. Hi Brandon, why my neck hurts a lot when I working my abbs? Im sure that I make it good but my neck still hurts 😦 Why I should do??? 😦

  11. hi brandon , im 5`5 , i weigh 126 pounds (im 13),
    i want to loose about 15 pounds in three to four months
    can this workout make me loose the weight that fast ?
    thankss 🙂
    btw.. nice abbs keep it up 🙂

  12. hey brandon, I have very little belly fat but I can still see it on my lower stomach. Can I do (HIIT) and still workout that same day? or do I do HIIT for like a couple weeks then stop doing it and just work out? Please message back man

  13. Hi Brandon, I have just bought your pack and it’s great! I am 41, I eat basically healthy but will be trying to incorporate more of what you recommend. I am thin but I haven’t been able to loose the last little bit of fat around my tummy. Are you saying that if I concentrate more on exercise and less on cardio that will happen? And 3-4 times a week H.I.I.T in the morning-can I then go straight into the exercise routine or will I be too knackered for it do work…? Thanks and cheers.

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