When considering workouts to get ripped, the most popular today is high intensity interval training (aka: HIIT). There is exciting medical evidence that it creates more fat-loss than the workout that had earlier been suggested most often for fat loss. Additionally, it takes less time to do. The catch is that it is extremely difficult to do.

At one time, medium intensity endurance training was suggested as the best way to get rid of fat. This made perfect sense because whenever your heart-rate is near 60% of the recommended maximum, your body seems to burn the highest amount of fat. After about 20 minutes of such exercise, you will most likely be burning a very high percentage of body-fat; around 85 percent.

Oddly, upon comparing moderate intensity endurance exercises with high intensity interval training, the interval training seems to cause more fat reduction despite taking up less time and energy expenditure.

Interval training has been utilized for an extended time to improve the performance of athletes. In 1994, Tremblay published the results of a study comparing high intensity interval training with more traditional endurance training. The study, publish in Metabolism 1994 Jul;43 (7):814-8, reported that the high intensity interval training group lost about three times more body-fat than the traditional stamina training group did.

Because the high intensity training took less time to do, and because fewer calories had been burned performing the routines, Tremblay evaluated how much fat had been lost for every calorie burned during exercise. The high intensity interval training group lost 9 times more body fat for every calorie burned during exercising.

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