Spring break is coming, and if you are like me, your trying to get crazy ripped and cut up. I think that the best way to get cut up is by doing HIIT Cardio (and following a good diet plan). In this post, I will show you how to to do HIIT Cardio with nothing but a jump rope. First, I want to tell you a little more about HIIT and why it is so effective at getting you ripped.
HIIT involves alternating intervals of extremely intense exercise with short recovery intervals. Your high-intensity intervals should be only about 30 – 60 seconds long, and your recovery intervals should about 30 – 60 seconds (or longer if you need it) . During your high-intensity intervals, work hard enough that you have a hard time completing the interval.
WHY DO HIIT?
Tons of studies that compare HIIT to continuous steady state cardio show HIIT is wildly superior for burning fat, despite that if takes way less time.
One of the the studies that discovered that HIIT was more effective for fat loss was done in the 1994 study by researchers at Laval University (Ste-Foy, Quebec, Canada). They showed that people who followed a 15-week HIIT program lost way more body fat than those following a 20-week continuous steady-state endurance program.
The major reason that HIIT works so well to burn body fat so much better than continuous steady-state cardio appears to be due to the greater increase in resting metabolism following HIIT:
NO REST FOR METABOLISM
A 1996 study from Baylor College of Medicine (Houston, TX) Showed that people who followed a HIIT workout on a stationary cycle burned significantly more calories during the 24 hours following the workout than those who cycled at a moderate steady-state intensity.
HIIT Cardio Increases Testosterone Levels
LOSE MORE CALORIES
In a study at the 2007 annual meeting of the American College of Sports Medicine by Florida State University (Tallahassee), researchers showed that people that did HIIT Cardio burned almost 10% more calories during the 24 hours following exercise compared to the people who did continuous steady-state exercise.
The research also confirmed that HIIT was effective at enhancing the metabolic machinery in muscle cells that promote fat burning and blunt fat production:
FAT BURNING MUSCLE
The Laval University study that also found that the people that did HIIT cardio had built muscle fibers that were significantly higher markers for fat oxidation (fat burning) than those in the continuous steady-state exercise group.
But Is HIIT A Hit For People That Also Want to Build Muscle?
Hell Yeah!!! While many bodybuilders and trainers argue that doing slower and longer cardio is best to burn fat and protect muscle mass, the opposite appears to be true.
HIIT Cardio will not only help you maintain your muscle, but can actually help you build MORE muscle mass! When you do slow cardio, you are training your muscle fibers to be more aerobic and have greater endurance.
Do you know how muscle fibers adapt to becoming more aerobic and gaining greater endurance? By becoming smaller and weaker!!! The smaller a muscle fiber is, the less time it takes for nutrients to travel within the muscle fiber. This speeds up the rate that the nutrients can be burned for fuel.
Saying that slow cardio for longer periods of time is best for maintaining muscle mass is similar to saying that curling 2-pound dumbbells for 45 minutes will build more muscle than curling 50 pound dumbbells for sets of 10 reps with 2 minutes of rest between sets. See what the hell I am saying man!!! the higher-intensity workout clearly builds muscle WAY better. If you think about it, weightlifting is actually a form of HIIT!!!!
The research backs this up:
Another benefit of HIIT is that you can do it almost anywhere with any piece of equipment—or without any equipment at all! Although it can be, HIIT does not have to be done on gym cardio equipment. The possibilities are virtually limitless. You can use it with a jump rope, with weights, with strength bands, with your body weight.
So consider doing less slow and long workouts in the cardio area and do more HIIT. The benefits will be maximal fat loss due to a ramping up your resting metabolism and fat burning enzymes, while building muscle, all in a minimal amount of time.
HOW TO DO HIIT WITH A JUMP ROPE
Here are to video of how to do HIIT Cardio with just a Jump Rope
Here is the workout
- Jump rope as fast as you can for 60 seconds
- Rest for 15-30 seconds
- Repeat 5 – 10 times (take more rest if you need to)
Here is another video that uses Jumping rope and Sprinting
MORE TIPS TO GET RIPPED FAST AS HELL
Follow a good diet plan (in the new episode of our comedy podcast, I talk about why i DO NOT eat organic food)
Boutcher, S. H. et al. The effect of high intensity intermittent exercise training on autonomic response of premenopausal women. Medicine & Science in Sports & Exercise 39(5 suppl):S165, 2007.
Gorostiaga, E. M., et al. Uniqueness of interval and continuous training at the same maintained exercise intensity. European Journal of Applied Physiology 63(2):101-107, 1991.
King, J. W. A comparison of the effects of interval training vs. continuous training on weight loss and body composition in obese pre-menopausal women (thesis). East Tennessee State University, 2001.
Meuret, J. R., et al. A comparison of the effects of continuous aerobic, intermittent aerobic, and resistance exercise on resting metabolic rate at 12 and 21 hours post-exercise. Medicine & Science in Sports & Exercise 39(5 suppl):S247, 2007.
Paton, C. D., et al. Effects of low- vs. high-cadence interval training on cycling performance. Journal of Strength and Conditioning Research 23(6): 1758-1763, 2009.
Smith, A. E., et al. Effects of β-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. Journal of the International Society of Sports Nutrition 6:5, 2009.
Talanian, J. L., et al. Exercise training increases sarcolemmal and mitochondrial fatty acid transport proteins in human skeletal muscle. Am J Physiol Endocrinol Metab IN press, 2010.
Talanian, J. L., et al. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Journal of Applied Physiology 102(4):1439-1447, 2007.
Tjonna, A. E., et al. Superior cardiovascular effect of interval training versus moderate exercise in patients with metabolic syndrome. Medicine & Science in Sports & Exercise 39(5 suppl):S112, 2007.
Trapp, E. G. and Boutcher, S. Metabolic response of trained and untrained women during high-intensity intermittent cycle exercise. Am J Physiol Regul Integr Comp Physiol. 2007 Dec;293(6):R2370-5.
Treuth, M. S., et al. Effects of exercise intensity on 24-h energy expenditure and substrate oxidation. Medicine & Science in Sports & Exercise 28(9):1138-1143, 1996.
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(Some of people questioned if Michael’s pics are “real” because his tattoo is on the other arm in the 2ed pic. it is because he took the pic in the mirror. I don’t want to get into the “science” of that, but if I take a pic of my reflection, my tattoos with switch sides too. LMAO!)
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.
!!!LET NOTHING STOP YOU!!!
Brandon Carter (Follow Me With The Links BelowFollow @BCarterMusic