ABS / Cardio / Fat loss

How To Burn More Fat By Doing Less Cardio (HIIT CARDIO)

Big Brandon Carter Burn Fat Fast HIIT CARDIO

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.

Big Brandon Carter Burn Fat Fast HIIT CARDIO

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.

Big Brandon Carter Burn Fat Fast HIIT CARDIO


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!

Related Post: How And What To Eat Too Lose Weight and Gain Muscle

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IF your REALLY ready to take your body to the next level, make sure your on total body routine and diet plan!!! (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.
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39 thoughts on “How To Burn More Fat By Doing Less Cardio (HIIT CARDIO)

  1. hey brandon…
    i just want to know if HIIT will burn muscle fast?
    this is one thing i fear thats why i havent tried HIIT yet…
    and is there any alternative routine beside running when doing a HIIT cuz i got this problem on my knee where just running a slow pace for about 500 meters my knee is already in so much pain and it feels hell!
    i appreciate ur help mate…

  2. But u can also so it outside instead if a treadmill right? And if i do it can i also do the 15mins long fat burning abs training video of yours?

  3. Down 21 lbs since I started following your emails 1st of this year, 238lb to 217lb, Thanks!

    I am sure this will knock out another 20 lbs quick.

  4. I think the most effective fat burn is combining high intensity workout with cardio. I done t
    his couple of times and it works good for me.

  5. I also took time and I funcionamuy doing well. I now ask Brandon, compatible with HIIT training TRI-SETS system for muscle hypertrophy?

  6. u always do your weight lifting first before going for hiit, as after your hiit you would be exhausted and won’t want to carry on anything anymore.

  7. Hi, Brandon

    I’ve been reading your tips and articles since a couple of months, and I think I’m now ready to buy your Full Workout Program…

    I’m a skinny guy with ab-fat, so I’d like to know how much time do you think I need to burn that fat, get a good 6-pack and ripped?

    Thank u, man!

  8. Brandon, what i love the most from this site is that everything you write here is amazingly true! Internet is full of bullshit and myths which do not help those who want to ripp himself.
    I am a health professional, a bodybuilder also and some themes you wrote here i checked out on pubmed and EBSCO, which are cientific publications search engines. Your advices match with cientific studies, which allowes me to confirm that every bodybuilder should follow your program.
    Regarding HIIT program, i am wondering if is it correct to exercice at the same day of lifting. There is poor information about that, so i am asking if is any benefict do HIIT after lifting or is it better to do it at “rest days” (considering that my trainning is one day lifting and other for rest).
    Best regards from Portugal.

  9. Hey, Andrew here again. Last year I’ve been doing this for 7 weeks (6% of body fat lost)- 1 minute sprint and 30 secs walk, 3 times a week – so I want to ask if it is better to do it like 1 min sprint and 1 min walk(or 30 to 30) ? Cause almost every site says 1:1 is the best way. Thanks 🙂

  10. hey brandon u hav mentioned that start at moderate pace so wat does moderate pace means either it is walking or just jogging???

  11. hey Brandon, i got a question. i use to do a lot of exercises at home and it paid off, but now i see a little fat covering up my abs. im trying to get back into the habit of exercising but i need some thing to motivate me, i was thinking of going to the gym but dnt have money for that now, any ideas?

  12. Hi Brandon,
    Which one is better to do the HIIT first before the weight training or vice versa? I’ve tried HIIT and It is really awesome!!! I do 30sec sprint and 30sec jogging for 10-15 mins every other day.

  13. Hi Brandon!i’ve been doing HIIT and dieting for a mothn,but fat just won’t go away!!!i dont’s see changes on my body…any advice?? thanks a lot..

  14. Hey brandon
    Whats your take on doing hiit cardio on empty stomach??
    I love doing it 1st thing in the morning as it wakes me up but lot off people saying its so bad for muscle mass.
    Can you please provide me with your verdict???
    Keep up good work im a massive fan dude..
    Cheers buddy

  15. Hey brandon for ppl like me that cant lift and do HIT at different times of the day, is it better to do the HIT right beffore or right after lifting weights

  16. Hi Brandon

    What kind of warm up do you do before your proper workout and cool down after workout? You only do HIIT after weightlifting right?

    Thank you,

  17. Hi Brandon

    What sort of warm up do you do before your actual workout and cool down after your workout? HIIT should only be done after weightlifting?

    Thank you!

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