Why Joe Wicks’ HIIT really IS the secret to staying lean: Brutal bursts of squats, burpees and push-ups burn more fat than just running, study finds
- HIIT workout fanatics burn up to 0.13g more fat per minute of activity they do
- It could cause them to lose an extra 10kg over a decade, researchers say
- Workouts involve burpees, squats, and push-ups interspersed with rest
According to a study, following Joe Wicks’ brutal exercise regimen really is the best way to lose weight.
The country’s favorite workout guru, nicknamed the Body Coach, is an advocate of high-intensity interval training (HIIT) in vogue.
It burns sweat by having people do burpees, squats, and push-ups interspersed with rest intervals.
But experts have now confirmed that it’s more effective at controlling your waistline than traditional aerobic exercise, like running or swimming.
Researchers say just three 30-minute sessions a week can turn your body into a ‘fat-burning machine’ – and say it can work even better in fat people.
According to a team of international researchers, those who do high-intensity interval training weekly burn up to 0.13g more fat for every minute of physical activity they do, compared to those who don’t. no exercise. The workouts, which involve burpees, squats and push-ups interspersed with rest, were made popular by Joe Wicks (pictured), who uploads videos as a Body Coach.
HOW TO STAY HEALTHY WITH EXERCISE
Adults are encouraged to do some type of physical activity every day. Exercising once or twice a week can reduce the risk of heart disease or stroke.
Those over 18 should aim to:
- Do strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) at least two days a week. This includes carrying heavy shopping bags, yoga, pilates, and lifting weights.
- Do at least 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous-intensity activity per week. Moderate activities include brisk walking, bicycling, dancing, and doubles tennis. Vigorous activity includes running, swimming, and biking fast or up hills.
- Spread exercise evenly over four to five days a week, or every day
- Reduce time spent sitting or lying down and break long periods of immobility with certain activities
Adults can also reach their weekly activity goal with:
- Several short bouts of very vigorous intensity activity. This includes lifting heavy weights, circuit training, and sprinting up hills.
- A mix of moderate-intensity, vigorous and very vigorous activity
They still encourage people to stick with other conventional forms of burning.
However, the Victoria University of Melbourne team encourages people to become HIIT fanatics.
Their calculations suggest that adding three rapid-fire sessions each week could help burn an additional 0.13g of fat per minute of exercise.
Over the course of a decade, those who do the recommended two and a half hours of aerobic exercise can theoretically lose an additional 10 kg (22 lb).
Study author Professor Zeljko Pedisic said: “If you’re not already doing this, maybe you should give it a try.”
Numerous studies have shown that HIIT stimulates fat oxidation – the process of breaking down stored fat in the body.
Until now, however, researchers have not compared fat oxidation rates in those who do HIIT workouts with other forms of exercise.
To investigate this, the researchers pooled the results of 18 studies, each looking at the amount of fat burned during workouts.
Some 511 participants engaged in supervised workouts — HIIT, or moderate-intensity activities such as running and cycling — or did no exercise.
They were followed three sessions per week for two to 14 weeks.
The results, published in the British Journal of Sports Medicine, show that just four weeks of HIIT training improved fat burning by an additional 0.08g per minute compared to those who did not exercise.
People who prefer conventional aerobic workouts, such as jogging, will also see an improvement in their fat metabolism.
But the benefit was lower than that of those who did HIIT (0.03 g per minute), according to the results.
That means aerobic exercisers would need to train longer to see the same effects, the team said.
The researchers admitted that their findings were not foolproof because they included studies that used different training methods and in different populations.
And they only monitored the effects for three months.