The Best Cardio for Fat Loss is 40 Minutes of THIS

Zone 2 Cardio vs HIIT

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References

Timestamps ⏱

0:00 - Intro - Zone 2 Cardio vs HIIT
0:47 - HIIT vs Moderate Intensity
2:20 - HIIT has to be Done Properly (how to do it)
3:17 - HIIT vs Moderate Intensity for Visceral Fat Loss
5:01 - Use Code TDL15 for 15% off Bowmar Nutrition's MELT Pre-Workout!
6:50 - HIIT will Benefit Aerobic Work
8:14 - HIIT vs Moderate Intensity for VO2 max (cardiovascular fitness)
9:47 - HIIT vs Moderate Intensity for Glucose Management
11:36 - What Should You Do for Cardio (injury risk)?

[cagehunt]

Hit training with a bad body base is a recipe for injurys. Slow running for couple of months with strengt training. Then when you have a good base you start hit training two times a week in combination with regular running.

[shipdog]

At 58 I started Jogging, lifting weights and dieting for about 18 months and had great results. Went from 6" 4" 250 to 225 running easy 30-minute 5Ks 3 days a week. I wanted to take it up a notch, so I started mixing in some HIT. Thats when I injured my hip and could not run without pain and the hip pain wakes me up at night and I'm gaining weight. Now, 6 months later I'm back to walk/run two miles 3 times a week. I feel the hip but getting better.

[paulawilkinson]

Goin back 6 years ago I could run, do HIIT classes an lift . Now days am almost 50 an my knees an one of my feet just aches when I run or lift heavy . We have to listen to our bodies and do what exercise suits us with out getting injuries . I power walk daily ( would love to get back into running ) . But each time o try I end up with injuries . I lift but no heavy enough to break a sweat 😓. I come to terms this is the only way I can do exercise I enjoy without injuries ! 😮

[Rainy_Day]

Mon, We’d, Fri…40 min cardio. Tues, Thurs..20 min HIIT..high intensity interval training. Weights Mon-Friday 30 minutes. Stretch and stomach every day..15 minutes

[xLonewolf]

I found way more benefit doing moderate/low intensity cardio after only years of doing high intensity when i was younger....turns out it was just spiking my cortisol and burning my adrenals. Just because i was listening to advice on the internet instead of listening to my body.

[meligriff]

I love Zumba, walking and strength training. Those Hitt days are over for me! And I'm doing good with the intermittent fasting!

[blake]

I did HIIT style training in a group exercise boot camp style class for a few years. I made improvements with my fitness but with work commitments I wasn't able to be as consistent as I'd liked. But I ended up with 3 bulging discs that left me in pain for 4 months. Zone 2 is now part of my recovery along with basic core strength exercises from physio.
In my experience there must be a time for both. Maybe HIIT could be left to a more controlled environment with little room for error like an spin bike or airdyne or something. But that's just my two cents.

[moonstrukk]

Whichever one you do consistent is going to give you the best results

[helios]

The best cardio that got me in shape was sprints.

[KindraKS]

Thomas, TU for offering us a sensible formula! I’m 61 and now excited to focus on 40/60% HIIT/Z2. Makes cardio simpler to schedule & do AND max’s the benefit 🎉❤

[StephonFitness]

Good video. I personally lost 66 lbs (30 kg) in 8 months without losing any muscle mass and strength. I followed a high fat, low carb diet. Losing weight is incredibly easy if you know what you’re doing 🙂

I personally did HIIT cardio. 20 second sprints at 95-100% VO2 max followed by brisk walks. Repeat 6-10x and it should take max 15-25 min. This is the best cardio in my opinion to maximise fat burning without losing muscle mass.

[lowcashranch]

I think what is one of the largest factors of which to use is their individual impact on the central nervous system. For those who are just doing moderate resistance training, or none at all, this isn't much of a factor. But for those who are investing significantly in muscle growth while trying to decreasing stored fat, this is a very large factor. The central nervous system can only handle a certain amount of fatigue before performance and recovery is negatively impacted. And this is even more significant as we age. HIIT may be a good option to incorporate for those where muscle building isn't a priority.

[jacob-vtwg]

Could you give us a list of HIIT exercises that we can do at home?

[geno]

Running or running on a treadmill is good for you. I ran for years on the road .I got arthritis in my hip .I had to get hip surgery last March.

[joenabbi]

Hey Thomas! Love your info and great videos. I'm treadmilling 40 minutes and sliding my HIIT % depending on pain and strength that day and maintaining level 2 minimum, so I am doing both. Some days when really feeling it I will do 30 minutes of HIIT so this video really was encouraging that I'm on the right path at 3x weekly. Age over 60 sometimes I get nagging pain but will go back to just 0% HIIT that day until I figure out why and how to fix or just recover. As soon as I have this regimen down I will work in resistance on other days. You really helped me get to where I am so thanks Man!

[DaveMathis-ksfw]

Just started to do Farmer Walks carrying my body weight and and it definitely has a HIIT type effect .

[relevantbrother]

I think theres a massive difference in training for longevity vs short term body composition or for sporting goals. As well, getting fit in zone 5 will not transfer to zone 2 or base cardio but getting fitter in zone 2 makes one recover faster in zone 5..
Z2 cardio takes months upon months of compounded gains to see enormous heart benefits, more, better and more flexible mitochondria, etc.
The body uses fat for fuel during z2, not carbs or lactate and z2 improvements makes the body more efficient at using fat for energy.

[KindraKS]

Doing stairs in condo/office buildings has been working. Set 1 I run up several flights, set 2 I take 2-stairs at a time, Sets 3+ i plod up/ recover & stretch at top. Often I haul 5-10lb groceries in ea. hand, Set 1. Stronger quads helping my bad knees for sure and I don’t find this boring… yet 😰

[mattp.]

One thing surprisingly not mentioned is overall recovery time with HIIT, especially if you were also resistance training. It can be too much for most people aside from elite athletes. I don't have numbers to back it up but, I've tried all of these combinations and in my experience, resistance training with low intensity cardio like walking in opposite days plus a diet that fits your needs beats all.

[Satanicusthecat]

Highly recommend sprints on the elliptical if you're worried about mechanical injury