In the study, which was published in the Journal of Sports Medicine and Physical Fitness, participants did four workouts a week, relying on various types of exercise. One group did four steady-state cardio and strength workouts, while another group did two steady-state workouts and two high-intensity interval training (HIIT) workouts like The New IronStrength Workout.
Turns out HIIT is queen: The HIIT group not only lost more weight overall, but also lost more visceral fat and inches along their waistline, compared to the group that stuck to the steady-state gym routine. As an added bonus, the HIIT group also saw an increase in cardio respiratory fitness, while the other group did not.
But, you can’t do intense workouts everyday, which is why it’s the perfect workout to combine with running. One of the best ways to achieve the after-burn effect is to constantly mix up your workout throughout the week. To boost fat loss, Greg Johnson, C.S.C.S., of Varimax Fitness in Sacramento, California recommends strength training three times a week, doing one day of sprints, and another day or two of a steady-state running. “This will tap into different energy processes of your body, which will change how your body reacts and recovers. That’s how you get the after burn.”
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