HIIT and TABATA used in these classes to reach EPOC

Most gym-goers equate long workouts with hard workouts. However, long training sessions (more than an hour) usually mean low-intensity muscle contractions and extended rest periods. To gain muscle and burn fat, low-intensity workouts are often ineffective and counterproductive.

The solution? Make your workouts short, intense and effective. Mimic the intense training habits of elite explosive athletes like MMA fighters. They spend a lot of time prepping and stretching, but once the workout begins, they move fast and lift furious, alternating short recovery periods with maximum effort.

To train at this high level of intensity, you want to keep your workouts brief. The ideal time is 30 minutes or less. This is a pretty good proposition, right? Better results in less time.

Specifically, I want you to use three simple intensity-boosting strategies: maximum effort interval training, full-body workouts and/or “metabolic strength” training. Why? When you push yourself beyond your perceived threshold, your body initiates a chemical response and neuro-endocrine reaction.

This chain can cause your body to naturally raise testosterone and release human growth hormone (HGH) and insulin-like growth factor 1 (IGF-1) in your system.

Stimulating and maximizing these hormones via intense training helps stimulate muscle growth and fat loss.

There’s a reason HIIT is HOT, For years, we’ve been focusing on calories burned during exercise, but new research reveals that we should focus on what happens AFTER exercise is over. HIIT workouts are short in duration and designed to boost post exercise caloric burn so your metabolism keeps burning more calories long after the exercise is over.

Metabolist eleveted and EPOC: (excess post oxygen consumption)

Elevating your metabolic rate is the key to burning body flab! The secret is not to burn fat while you are working out, but after you’ve worked out.In other words, you want to use stored carbs as your primary source during the workout, then burn fat when you’re done. And the only way to use carbs as your energy source is to train intensely and raise your resting metabolic rate. When you do intense work at near maximum capacity, your heart rate soars.

As you struggle and gasp for air, you will take in extra oxygen in order to recover. This extra oxygen you devour will cause your metabolism to rise. The scientific name for this fat-burning effect is called excess post-exercise oxygen consumption (EPOC).

Take Advantage of EPOC – some examples on how to get there.

When you’re done with your workout and your body begins returning to its normal resting metabolic rate, it burns fat to recover since you’ve exhausted stored carbs during your workout. Understand that it takes a lot of energy and a lot of calories for your resting metabolism to return to “normal.”

What’s this mean? More fat torched. And the best thing about EPOC is that your body will stay in fat-burning mode for up to 36 or even 48 hours.

Jump Rope: 8 sets of 1 min, maximum effort (tabata time)

Skip the slow slog on the treadmill and use your favorite toy from elementary PE: the jump rope. 8 sets of 1 minute jumps at maximum effort will have your heart pounding.  Light skipping reminiscent of your third grade days won’t cut it, kid. You have to twirl the rope at full speed.


WHY we love  TABATA:  What is it?

Tabata uses 20 seconds of ultra-intense exercise  followed by 10 seconds of rest, repeated continuously for 4  minutes (8 cycles). The exercises are  performed on a mechanically braked cycle.

The beauty behind these short microbursts is that 20 seconds at high intensity is doable and the 10 second rest allows for brief recovery before moving on to the next exercise interval. The 6 minute workouts also stack 20-10 intervals using just a few select exercise movements that deliver a short yet high metabolic boosting workout.


This short duration, but high intensity interval training (HIIT) creates a prolonged afterburn, or EPOC (excess post oxygen consumption).  This type of training causes the body to take longer to return to its state of rest, so it continues to burn calories (5x more) at a higher rate long after the workout session has completed. Put simply, a 4-minute Tabata cycle workout can reap the same benefits as a longer but steady workout, like running for a half hour. The results with micro-burst workouts are backed by research.