High Intensity Repeat training (HIRT) And its Fat Burning Ability

I think most people would agree with me when I say, cardio sucks. Its uncomfortable, it hurts and takes time, effort, and will power to get it done. Trying to find a fresh form of cardio that fits your lifestyle can be difficult. High intensity repeat training, or HIRT for short, is a new method of cardio that may change the way you look at aerobic exercise. HIRT has a plethora of benefits such as: increased endurance, reduced stress, improved heart health, and the list goes on. However, there’s one benefit of HIRT that I wanted to take a deeper look at; fat burning ability.

First let’s understand what high intensity repeat training is and how it works. High intensity repeat training is 10-15 seconds of all out sprinting followed by 45-60 second rest periods. The idea is to give 100% maximum effort followed by a full rest period allowing your body to recover. Letting your body fully recover after maximum effort is important so you can successfully repeat the exercise, hence the name high intensity repeat training. The goal is to repeat through the cycle for as many times as you can until you notice your performance starting to decline. This procedure is similar to the well-known high intensity interval training. However, with HIIT you never fully recover before your next interval. Not allowing your body to fully recover after giving max effort may lead to long term metabolic damage as well as possible heart tissue damage. I believe the HIRT protocol, consisting of off and on intervals with proper recovery, may be better for your long-term health. Not only does HIRT eliminate potential long term damage that comes with exercise but it also has some amazing fat burning abilities.

HIRT ramps up your metabolism to where your body becomes a fat burning machine for hours after your workout. This process is called excess post-exercise oxygen consumption (EPOC). During exercise the body is in an oxygen deficit and cannot consume all the necessary oxygen needed to repair itself during exercise. This deficit is also known as the after burn. This means that it will take hours after your workout for your body to replenish oxygen to its normal levels. During EPOC the body expends greater energy causing you to burn more calories in a rested state. EPOC can last up to 10 hours after your workout and burn up to 200 extra calories. The higher intensity the exercise, the longer the duration of EPOC. Therefore, HIRT training is an optimal form of cardio to increase fat burning.

I have been running for about 10 years now and I must say, it gets terribly boring. I started experimenting with HIRT a few months ago. I myself have noticed a few things: improved body composition and more enjoyable cardio sessions. I think there’s something to be said for going all out during your workout; pushing myself to exhaustion makes everything else I deal with that day easier. I add HIRT to my cardio session at least 3 days a week with a standard cardio session consisting of a 3-mile run around my neighborhood. On the days I add HIRT, I simply follow the protocol of 10-15 seconds of max effort with 1 minute of recovery. And yes, I’m sure I look goofy sprinting through my neighborhood. If running around your neighborhood makes you uncomfortable, go to the track or do it on a treadmill. Whether you’re looking to burn fat or just get in better cardiovascular shape, HIRT is worth incorporating into your training routine.

Sources

Marker, C. (2018, August 13). HIIT versus HIRT. Retrieved from https://breakingmuscle.com/fitness/hiit-versus-hirt

Obadike, O. (n.d.). Sprints: A Full-Body Workout to Burn Fat. Retrieved from https://www.webmd.com/fitness-exercise/features/sprint-burpees

Zickl, D. (2018, July 06). How Many Calories Do You Really Burn Once Your Workout Is Over? Retrieved from https://www.runnersworld.com/training/a22024491/how-many-calories-do-you-really-burn-post-workout/