#1 HIIT Exercise That Burns the MOST Body Fat

[@svartcracker8266]

Almost a year ago I started listening to this man, I'm down 103lbs from what I was, and it didn't take a year, not even half that time. And I've been very overweight my ENTIRE 29 years alive. Diseases and conditions absolutely wiped out, unfortunately i still grow a shite beard..... You're awesome 👌

[@arnoldjr5537]

congrats

[@Truerealism747]

Minerals for beard

[@onelife2live972]

That's amazing, congrats and keep on keeping on. I'm down only 10 lbs., in a month but slowly am implemting Dr. Berg's recommendations. I have 25 more pounds to go. My whole adult life it's been up and down on the scale. I think this intermittent fasting has me seeing things so differnt. Now, I just have to add this HIT for overall health and good lifestyle. Again good luck in your journey, so far seems amazing.

[@ObscureOcelot17]

Inb4 video from Dr. Berg, “#1 Method of Growing the Most Luxurious Beard”. I’d watch 💪🏽

[@goodyeoman4534]

What an achievement. Was it the keto alone that lost the weight, or did you do training as well, mate?

[@ramblingrahema2125]

I've seen the biggest changes in my body when sprinting, squatting, and doing push ups, working out for just 20-30 mins.

[@Mary-io1mb]

Yes 💯‼️

[@roger9685]

How much weight have you lost with that regime?

[@goodyeoman4534]

Even when I don't train, I'll do a few sets of 25 push ups a day. And the same with squats. Don't feel right otherwise. Like a car that sits on the drive for weeks without having the engine turned on. Walking is a good one too.

[@rooniemand2236]

Wow!

[@joelalbertoazcona5588]

Wow me too

[@Element_y]

When I was in the Army we used to do 'Indian sprints'. Basically, long line of joggers but the last one in line had to sprint to the front, over and over again. We'd run for 3-6 miles just doing that. Every couple of minutes I'd have to sprint to the front, heart almost exploding out of my chest, followed by a couple min of jogging until I am last again. In 10 weeks I dropped from 175 to 145.

[@jeffreybonner6895]

Yup. We did these during two a days for football, and when I was in basic training. Brutal.

[@cwmoreash]

I remember those, good times.

[@misterbulger]

Sprint a block, walk a block or two, sprint a block, walk... eventually sprint further and further walking shorter... I did this on my daily 3 mile walk until I eventually was just running the whole thing with ease and incredible speed without being terribly out of breath. Starting out I could barely even walk a full mile I was so out of shape but that didnt last long at all.

[@lordoffaiyum9727]

Good work

[@jc4evur661]

Why not sprint in place?

[@Amatullah.574]

Did this affect your knees?

[@misterbulger]

@@Amatullah.574 knees felt alright, but my hip flexors got tight. Did some PT for my hip mobility and glutes which helped a ton.

[@RebeccaSpires-eb9bn]

Are you saying sprint a city block? I’m 58 and jog around a city block every morning at 4 am. (Can’t do it today cause it’s raining). I knew about HIIT training years ago but it fell by the wayside. Running is sculpting my body but not losing weight! Thnx.

[@chidismall9727]

Sprinting for 30 second for 4-6 reps is extremely difficult especially if you are out of shape. It's a good idea to warm up extensively before hand, then start with 4-6 reps of even 6-8 second sprints with walk back rest. Most people would find that difficult especially if you haven't sprinted in a while. I would also suggest hill sprinting, as you are less likely to pull a hamstring or get hurt sprinting up hill. Love your videos!

[@jerryh2954]

When in my mid 30s I would do 10 seconds of all out hill sprints then worked up to 15 seconds after some time with 1 minute rest (walk down time). I wanted to clutch my chest and pray to the havens. 30 seconds would be suicide. I use the assault bike now, it is very hard to get past 15 seconds all out pushing, 30 seconds would also be lethal. And you don't know it's happening until you stop after your run and realize you pushed too far and you are now going to pay, Haha!!

[@lorriyoder941]

I run up a hill. It takes about 30 seconds. I catch my breath and do it again. I do this 3×. It really works

[@Drberg]

That's nice. Thanks for sharing.

[@Juggles-f9u]

How many times a week? 😊

[@GutterGuys]

Wow I was just telling my girlfriend to do this essentially 😮

[@shadowcobra69]

Maybe try to do it 30 times then that's a workout worth being proud of

[@timl5960]

@@shadowcobra69dweeb

[@gaypreator8547]

I loved sprints. But, age and losing a leg in an accident eradicated high impact (got to take care of my mobility). Now I do HIT on an old air-dyne Schwinn bike. 20-30 seconds all out arms and legs - 2 minutes cruising then repeat for 6-10 reps. Always lots of stretching and deep breathing. Thanks for another great video/content.

[@Troy1g]

The air-is my favorite way to go man.

[@garethmorris299]

Well done,keep going .cheers

[@bighands69]

You can do HIIT as well with weights using the arm or in a swimming pool. One intense swim for one length followed by a recovery period is HIIT training as well. There are many ways to skin a toy cat.

[@Solimnus]

You'd burn more calories going at a moderate pace for the same time

[@shotgunsnare]

With my arthritis issues in my hip and low back , most of the excercises he has listed are out for me , however I do circuit training with free weight and machines , I do a full body workout 5 times a week , my resting pulse went from the mid 90s to the mid 60s , I have lost a total of 46 lbs and went from fat to a nice muscular body again , I eat keto it's my lifestyle now , every aspect of my life has improved including my libido , my recent blood work showed a large increase in testosterone, I feel great , I'm about to turn 62 and dr bergs channel posts and great advice has changed my life for the better I'm forever grateful 🙏

[@Hootowls5]

Turmeric helps with arthritis.....

[@moosestubbings1853]

You should try some boswalia,turmeric,or milk thistle. I have bad arthritis in my body caused by a connective tissue disease ive found alot of different herbs that can dull pain and improve life without the addiction or side effects of Rx

[@terryriley7490]

@@Hootowls5 how much Tumeric?

[@rhizomove6631]

@@terryriley7490 2000 MG/day. Make sure it has blab, pepper.

[@terryriley7490]

@@rhizomove6631 noted with thanks!!!!!!! I don't suppose you have a certain brand you would recommend?

[@johannesdolch]

Here are two additional tips: 1. Do it slightly uphill. This makes it easier on the joints. 2. Use your imagination to imagine being chased by something. This activates the subconscious mind to make your body leaner so you become faster for the next time you have to escape a threat.

[@Bryan1312a]

So induce fear and spike cortisol so you'll lose muscle, become lighter and so faster? No thanks, trying to spike HGH and build muscle here.

[@MrMooremelody]

well not exactly. going uphill is worse for people with achilles issues.

[@bodydesignbyrachel]

Well I believe in the power of the subconscious mind love this comment

[@veetownsendx]

​@@MrMooremelody OP reference to joints xx

[@busterhikney6936]

Here is an additional tip for #2: Do your runs in any public park. Jerk dog keepers just love having their "he won't bite" pitbull unleashed and it will chase you.

[@alanowen4397]

The best HIIT exercise is the one you enjoy. This way you will give it more and be more likely to stick to it.

[@FredVanAllenRealtor]

Yes, I mountain bike, been doing it for over a year with low carb diet and I have lost a ton of weight and have turned around my NAFLD and my Dr. took me off cholestral meds.

[@alanowen4397]

@@FredVanAllenRealtor Great to hear mate. Keep up the good work!

[@karlo9572]

Yes of course you will do what you enjoy the most. But he is telling you which burns the most

[@vladb7742]

Exactly.

[@tristan583]

Maybe but Actually the one that would help reach that goal , pain and sacrifices are necessary and most can’t be something you enjoy doing

[@warmblood58]

I used to sprint on grass barefooted -it pulls in many important foot muscles, make you feel like a kid and very satisfying. I'd sprint for a couple hundred yards, walk back, repeat for about 20 mins. It seemed to me that when I would do this every spring, I was so heavy in my efforts but within weeks, it became very natural and felt great. Kind of a paleo thing via Mark Sisson.

[@cjo7277]

I'm allergic to grass 😭

[@geverniveup]

I use to do the exact same thing in my early 20's. Barefoot grass sprinting is amazing...and yeah totally makes you feel like a kid again. I'll be dong it this spring once the grass grows back! Thanks for the reminder

[@Milan-mh4nc]

Sprinting on grass is awesome. Sadly, summer in Switzerland has been terrible this year so I only went a few times. Running on wet grass is just asking for injury.

[@jimlund9514]

Nothing better than running barefooted on grass!

[@texanboiii562]

You don’t wear barefoot shoes? I’ve been using them for almost 2 years and my feet feel so free and strong.

[@tanyalanglois2937]

My Daughter plays competitive Hockey and she does 30 sec-1 min all out and sits for three mins . I ask her how she does it .... her reply "Mom anyone can give 100% for 30 seconds " , that girl wiser than her age (15 years old)! Dr Eric thanks for the complicated content delivered in a way I can understand!

[@warriorson7979]

Wow...how does her teammates feel about her just sitting around for 75% of the game...?🤔😒

[@paulmawdsley2027]

​@@warriorson7979Haha. They feel good to get their shift on the ice to do the same thing. I used to play hockey and soccer. Very different kinds of conditioning for very different kinds of energy management.

[@Vekcrazah]

​@@warriorson7979 if that 75% is enough to win the game than why not? leave the extra 25% for crucial moments

[@SS-cd6ie]

Some ppl have disabilities.

[@zsuzsannaszucs4473]

I am 49, did different sports all my life, regularly ran 10 kms, did Tabata training 3 times a week, but my weight didn't change. UNTIL... I try this type of exercise - and the miracle happened. I started to lose weight immediately, my appetite - especially for sweets - dropped. In 2 months I lost 9 kgs! I have (had?) insulin resistance, that's why I craved after sweets, and it was fixed with sprinting. Totally unbelievable! My sprinting routine is 20 sec running, 2 minutes rest (walking) 8 circles a day, 3 times a week. That's it! :D Try it, and you will see the result in a quite short time!

[@jcavilaramos5697]

Wait you said before you started High Intensity Interval Training you did Tabata. Isn't Tabata a form of High Intensity Interval Training and shouldn't that have worked for you?

[@zsuzsannaszucs4473]

@@jcavilaramos5697 What should I do? It didn't help. Sprinting helped.

[@jcavilaramos5697]

@@zsuzsannaszucs4473I'm sorry I think I misunderstood. What kind of Tabata workouts did you do before? Were they strength based Tabata?

[@zsuzsannaszucs4473]

@@jcavilaramos5697 Running.

[@lp5913]

I can't thank Dr Berg enough for this information! I do my sprints on Sunday mornings before breakfast at 06.00 followed by 20 min Tai Chi and feel fantastic the rest of the day!

[@miasma19]

I knew it was sprints. I do this after my calisthenics workouts. Super quick and you dont need much. Thank you Dr Berg! I learned what i thought might be the case regarding letting your heart rate recover between sets of hiit. I love that you explain the biological side of everything! Cheers! Edit* if you all want a serious sprint, just find a steep hill. Makes it even more intense!

[@LG-cf4dl]

Yes, great suggestions/insights; thank you! ** Side note: I’m not sure if you even realized it - but when you used the case study of your Special Forces soldier and his inability to recover - you l a u g h e d when you said he was captured and tortured for 2 weeks. I am not someone that ever looks for the negative or to criticize, but I found this incredibly unsettling. You spoke about his service in such a casual way - and while I realize that was not the focus of the video, I found the cavalier statement and laughter disrespectful and disturbing.

[@miasma19]

@LG-cf4dl are you referring to a comment I made or Dr Berg???? Not sure where that is coming from. Please advise. Thank you

[@bakaraymoo7389]

@@LG-cf4dl do you want me to get the manager?

[@oldtymer9106]

Great explanation of HIIT exercise, Doc. I'm going to hold off on this until I've lost another 15-25lbs. Down 85lbs in 37 weeks, off all meds. 62 years old, feeling like I'm in my late forties. Blood work looks darn near perfect. Thanks for all the great info!

[@42660]

Wow! That's Great! I need to do the same..How did you do it? What Meds.and for what were you taking.. If you do not mind telling..thanks you..

[@oldtymer9106]

@@42660 wow, that's weird. I sent you a detailed answer and it didn't show. I'll resend tomorrow. At work now. Merry Christmas!

[@42660]

@@oldtymer9106 Thank you..Merry Christmas..

[@immigranthustlemind8655]

Congratulations wishing you all the best

[@knowledgeisgreat0909]

We are rooting, I am rooting for you sir life is so exciting when ur mentally and physically healthy💞

[@Hylin79]

The explanation on resting and recovery is so valuable. A lot of HIIT routines assume you are super fit already and have fairly short rests between sets and exercises, but not everyone is at the same level. When I first started HIIT, I remember not being able to finish a medium difficulty routine and having to rest more than the time recommended and thought I was unfit. Thank you for teaching these to people.

[@coachclaudius8160]

Hylin how did you determine the amount of rest between sets?

[@bighands69]

@@coachclaudius8160 When you are starting out 1 minute recovery time can be fine if the intensity is at a medium level. When I used to do spiriting completely some sessions we would do a 10 second sprint followed by a 3 minute recovery so that we were fully recovered and could then repeat the sprint at the exactly same level of intensity. We would do roughly 6 to 8 sprints. Just to let you know there is no one perfect system and doing your research you can figure out what you want to achieve.

[@goodyeoman4534]

Exactly. I built up to 10 x sets of one minutes on, thirty seconds off. With the exercises being jumping jacks and burpees. But it took me probably six weeks to get there as a twenty-six year old. IT's important to go as fast as you can, though, if safe to do so. Otherwise you risk doing more of a hard aerobic workout than a legitimate HIIT one.

[@ineedhoez]

Yeah... i stayed away from hiit bc it was just too hard. I recently started spinning with hiit on my own. 1 minute on and 2 minutes slowing down. I am hooked

[@RetroXRicardo]

My 20 minute HIIT workout includes burpees, jumping jacks, mountain climbers, sprinting on the spot and lots of plyometrics. It's hard to do, but you feel great at the end and the results in the long run are so rewarding! A great video! 🌟🌟🌟

[@karenmoreno433]

Nice. I do all those along with trying Chris Heria workouts ... Krazy fun

[@boxerwayne6660]

Do you go hard for 20 or 30 secs? What is your rest period?

[@RetroXRicardo]

@@boxerwayne6660 Today, I go hard for 40, rest for 20 to complete the minute. For beginners, I'd suggest hard for 30, rest for 20. It gets easier and more enjoyable as you build more stamina and endurance 🤗

[@ticketforlife2103]

@@RetroXRicardo 30 seconds?

[@RetroXRicardo]

@@ticketforlife2103 You can do HIIT for 40 seconds then rest 20 seconds, or HIIT 30 seconds then rest 30 seconds depending on your stamina and endurance 💪💪💪

[@AnTalk_blog]

Good advice! One thing to mention is the injury rate. I'm 49 years old, running in the last 2.5 years. Most of my runs are slow, zone 2 with some longer (400m - 800m) intervals. I had injuries 2 times when had shorter sprints in my training schedule. Be careful with those full power sprints!

[@jcmoye1]

Use the treadmill less injuries

[@rainnnnnn372]

Tell me the injuries pls I just started sprinting on the side walk beside my house every morning

[@AnTalk_blog]

@@rainnnnnn372 Pulled my hamstring and calf muscle. Had to skip training for a week or two. Since then I'm more careful with the interval sessions. Even when warmed up properly it can happen.

[@rainnnnnn372]

@@AnTalk_blog noo so it can even happen when you warm up properly! Damn! I live a very sedentary life. I do strength training exercises but I need sprinting too. I sprinted up up my block yesterday and the whole back of my legs are so sore, I wanna do it today but I'm scared. My mom just passed away and the depression is hard. If I tear my hamstring and end up gimped up for a month I won't survive 😔 I finally found sprinting and it makes me feel so much better health wise and mentally and now I have to worry about hurting my self fck

[@steveturner609]

The best advice I’ve ever heard is this; The best exercise is the one that YOU enjoy the most, because you will adhere to it!!

[@Dayspring77]

I’m a stay at home mom and I’m 6 months post partum . I need to lose 40 pounds and I’m so glad I found this video. I’m also happy I can do some of these while my baby naps and I don’t need to leave the house or use equipment. I want to be able to add sprinting at some point . Thanks for the vid !

[@1995Benzo]

Congratulations on the new baby. You can do it! 💪

[@jimlund9514]

This REALLY helped me. Once I got onto healthy keto and IF, I then added HIIT sprinting and the weight really started to drop off. I'm also getting close to OMAD and feeling great. Dr. Berg's food and exercise recommendations have been like some "wonder drug," in a drug-free way, of course. The mental well-being is also quite noticeable and dramatic. Merry Christmas!

[@coachclaudius8160]

Jim, How do you determine your rest between sets?

[@jimlund9514]

@@coachclaudius8160 I use the stopwatch on my phone. I rest between 90 seconds and 120 seconds between 20 - 25 seconds of sprinting. Great thing about HIIT is you're done in 15 minutes and have had a great workout. I do burpees too to work my upper body.

[@BobRoss-wm3lc]

Do you do these sprints on a treadmill or on the ground?

[@jimlund9514]

@@BobRoss-wm3lc On the ground. I have an elementary school right by me with a long stretch of lawn I sprint on.

[@joncarbone]

@@jimlund9514 I have a school just a few blocks away. Gotta take advantage of that nice grass. I second what you say. Been doing sprints for yrs as I've noticed sprinters are always super ripped compared to the long distance runners. Not until now did I hear a Dr. talk about it. Feels good.

[@xriatsux4715]

love sprinting. its so exhausting but at the same time satisfying.

[@joncarbone]

Feels good to be fast as well. Turns out people are really impressed by speed.

[@KenanTurkiye]

(With the risk of regugitating) I weight lift and sprint train a few times a week, its a new-ish habit I have taken up, and like keto and fasting it has benefitted my health tremendously, I'm nearly 50, lost 80 pounds and I had hypertension with a resting beat in the high 70s. Now my bp is normal, no meds, and resting is in the 50s. Much more muscular, more endurance, more flexebility and better lungs (besides sprinting, which is anearobic, I also do medium intensity cardio for aerobic benefits). For all those who are new to Dr.Bergs vids, pls observe his recommendations and hopefully you too will have a better life. Best wishes. ;)

[@eddiearmenta5248]

This is the best Hiit lesson that I've ever heard and seen. Thanks very much Dr. Berg. As a US Marine Veteran I always remember doing wind sprints in boot camp because I loved the workouts part of it. I do hiit at least three times out of the week too by the way because I don't like to be bored during my workouts. Again I thank you very much for this lesson truly it's inspirational as a matter of fact. I can't wait to workout later today and may you have a blessed day Dr. Berg.

[@Drberg]

Good job. Keep that up! Thank you for watching Dr. Berg's videos. -Dr. Berg's Support Team

[@newsgirl2]

What’s the difference between running and sprinting ? Looks the same to me

[@goodyeoman4534]

@@newsgirl2 Sprinting is all out effort. Running can be any pace up-to and below that. When I did 10ks, for example, I did one "tempo run" a week, which was running at race pace for a set distance. On another day I'd do hill sprints, in which I'd get up the hill as fast as I possibly could.

[@repent2jesus433]

I run 8x100m sprints with 1 minute rest between each at 85-90% speed...lost 27 lbs so far

[@TYLOTYLOTYLO]

Wow! Hope you’re still doing well

[@hoanpham2757]

Sprinting, or anything explosive. All you need is 10 to 15 minutes as for cardio. Sprinting as fast as you can or walk as fast (if you can’t sprint) as long as you can, then walk or jog and repeat. I can guarantee you will be strong in no time. I just love the fact that you don’t have to drag your cardio for 30 minutes or an hour for a better result

[@bighands69]

Excise bicycle is also an excellent tool for doing HIIT. For a person that is a beginner they would be best not doing HIIT but actually just doing some form or interval training or circuit training.

[@zolen3046]

Thank you! This is one of the most complete videos I've seen about this subject. Most of them are just repetitions. But I just have to say that it's not a great idea to lose fat by sprinting if you are overweight, and the less great idea it is when the older you get. The impact on your knees doesn't worth it and it can actually make it worse if you get injured and end up gaining more fat in the long run because you then can't move as you use to. The thing in my opinion and my experience is to approach your ideal weight by using other low impact exercises for HIIT and once you are in your weight then use sprints to get jacked. Just my two cents. Cheers!

[@cal82252]

At 69yr old, I use running in place as fast as I possibly can, for my HIIT. I find there is less chance of injury than sprinting. 20sec first for the first set, than 15sec for the other 3 sets, with 60sec rest between sets. Only takes 5min. If your going longer than 30sec, you need more intensity.

[@pje6882]

same output on a mini trampoline ? i'm curious

[@cal82252]

@@pje6882 That's a great idea! Very low impact on the body and as long as you crank it, as fast as you can, the HGH boost should be the same.

[@private7419]

Brilliant! Thanks for sharing. :)

[@coachclaudius8160]

Rusty, How do you determine your rest between sets?

[@cal82252]

@@coachclaudius8160 I just wait 60sec, the heart rate comes down some but is still elevated. I train in the AM, in Ketosis and in a fasted state. HIIT exercise can increase HGH 700% over normal production.

[@Onehandlebartwowheels]

For somebody who wants to burn fat, there's no high/low intensity the only thing you need is "consistency" and you'll get there. Most of the time high intensity workouts do not make you feel better, choose an exercise that fits your regime, and you do not have to pull yourself out of the bed/chair. Try to put something in a routine that does not have to make you feel impulsive, but just put in an extra effort. Over a period of 90+90 days (of course with a clean diet) you will find yourself fresh, in shape, and in a good mental state.

[@mohammadshahibran6867]

👌👌

[@goodyeoman4534]

The truth is, most people aren't capable of that. But I agree with your approach.

[@ineedhoez]

Well. The studies prove otherwise. If one type of exercise produces significantly better results in less time, then do that. People get frustrated and quit because they do something and it doesn't work. For example, getting fat from spin exercise because it burns 60% muscle. That's a problem. Teach people to do it right, from the beginning, they will feel better, see results, AND wont burn out!

[@Thegirlwhofrowns]

No agree with you

[@itsonlyapapermoon61]

​@ineedhoez how do you get fat from spin?

[@malbyammala1748]

You are literally a health god. You do this so well. Kudos

[@EvilMonkey7818]

Well aware of this from experience as a college and high school sprinter. I kept 5% or lower bodyfat those years while eating a high carb (looking back too high carb) diet. For the average person I recommend a treadmill at the gym. High incline levels with a high speed. 30-120 second intervals. Rest 2-5 minutes. One particular exercise melts fat off you too - grab some dumbbells and doing jumping squats. No need to go too heavy, concentrate on how high you're getting off the ground.

[@MamaBearBrock]

How heavy would you recommend for jumping squats?

[@chriscooks5437]

Probably heavy enough for you to complete 2-3 sets. Maybe 5 lb max.

[@farazahmed7]

By rest you mean just stopping? Or keep on going with very slow pace

[@MamaBearBrock]

@@farazahmed7 Probably stopping

[@bighands69]

I think for people starting out that want to do something like sprints a static bicycle can be an excellent option as well. I used to do Tabata style training years ago on a bike once or twice a week and on occasion I did it 5 days a week when training was not an option and my performance would not drop. Tabata is not for a beginner.

[@jellygorilla-3200]

I tried this 19yrs old. I counted my resting heart rate (46) then I did burpees for 1min and got to 140 beats per minute. Rested 1 minute and after the rest was at 60 beats. I do body weight exercises everyday, and grew up playing basketball everyday. Seems it's helped me.

[@kim0007]

I use two kettlebells, a 10 lb. and a 20 lb. two to three times a week, using whichever my body prefers, and glad to see k-bells on the list because they really are effective. Just 30 to 60 seconds does the job. Thanks, Dr. Berg.

[@GRIFF22]

Rowing machine intervals are also phenomenal, especially if you want to reduce the impact on your knees and add better upper body muscle.

[@malcolmharris5277]

Thanks for that suggestion - I'm 62 in August and was wondering how well my knee would hold up if I started doing 4 or 5 sprints in a row - no pun intended! Rowing machine sounds like a much softer option for my joints and I like the idea of the upper body toning.

[@johndiaz7425]

​@@malcolmharris5277Elliptical doing it fast for 30 seconds and then rest 3 minutes, repeat 5 times

[@savannah39946]

Thank you for this! Sprinting is amazing! I realize I get great sleep after I sprint.

[@Drberg]

Nice, way to go!

[@jerseyguy8257]

I sprint 100 yards on a football field x 8-10 reps. Excellent for fat burning 🔥 - walk 100 yards - sprint 100 yards - walk 100 yards And so on.. 2-3x /week

[@bighands69]

That is an excellent routine if you are young. Even if you only did the spriting 1 day a week and did other things such as cycling or swimming you would being doing a great job as well. Or if say you did the sprinting twice a week and then walked for an hour on the other day it would be a great option as well. So sprint monday, walk wed and sprint friday. There are many great options open.

[@dimcbride8969]

@@bighands69 thanks for that 💥🏃

[@Balmighty7]

@@bighands69 in your 30s young ? lol

[@bighands69]

@@Balmighty7 Who said they were in their thirties?

[@Balmighty7]

@@bighands69 na I’m askin

[@RMVDad]

7 minute workout actually works great for me. Thinking of stepping it up this year with the 8 minute workout

[@bloochoob]

You’re so great at presenting and explaining concisely how and why in such an easy to understand way, it stays in my head and I remember so much more from your channel than anyone else. Thank you Dr B! 👍🏼👏🏼👏🏼👏🏼

[@ms.sunflower6417]

So true he does not add unnecessary info or fillers or go off track and talk about other stuff.... Great teacher his kids are so lucky......

[@Purplemm]

Sprinting is way more intense and satisfying than jogging and other workouts 🔥

[@steveturner609]

For you it maybe, but not for everybody- remember that, because we’re all different!

[@BigBrownCar]

My favorite workout is rucking. Just walking briskly outside while wearing a backpack with a little weight inside. No membership, no other people, you can do it anytime, anywhere, any terrain. It keeps me at a slightly elevated heart rate. The best part is that it's so enjoyable. I don't even feel like it's a workout because I'm too busy enjoying my surroundings. Before I realize it, I have 5 miles behind me. I do this every other morning. Side note: I began this and IF/Keto on June 1st, 2024 after my annual physical where doc told me my BP and glucose was a little high. Today is June 18, 2024 and I'm down to 252 from 270lbs. 6' 1" 49 year old male. I want to see my future grandkids grow up... maybe even my great grandkids!

[@LeRon1955]

Thanks so much for the video Dr. Berg. I’ve been running all my life and I’m 66 years old and going strong. you just confirmed how valuable sprinting can be for ramping up your human growth hormones. I will take your advice to give my body more time to recover.

[@Jokamole]

Great video! Thank you Doc! Only thing I would suggest for an adjustment is to change the duration of the high intensity interval. The intensity should be as much output as the individual is able to withstand without risk to injury. If I can maintain an activity for over 20 seconds, I am 100 percent not trying my hardest. I think the 10 to 20 second range is ideal. If someone can do something for an entire minute, they're only pushing about 1/3 of what they can actually output. This also makes progressive overload built in to the routine. If you're always giving it everything you've got in that short window then the wattage you can generate is guaranteed to expand as long as you're honest with yourself that you aren't holding back anything to extend the duration.

[@SaraLovesTea]

I appreciate all the info you give out! I honestly dont know where I’d be had I not discovered you! Thank you!!

[@itstime4crusade]

Crnac

[@kevinbarr9933]

I used inline skating and lost 50lbs in one year and burnt fat at a very fast pace. Short sprint bolts inline skating gliding in a flow state listening to music then burst. I highly recommend inline skating it's pure joy and burn fat at same time. I wish you all the best!

[@notpg13]

I do this and I've implemented walking and intermittent fasting + modified OMAD (2 meals a day) for minimal blood sugar spikes and the fat is pealing off thanks for all your help Dr. Berg! 🙏

[@sandra969]

Modified omad 2 meals aren't you doing that with fasting any way

[@notpg13]

@sandra969 no its up to you how many times you want to ear during your fasting window. Most ppl eat 3x during that window I eat 1-2x but sometimes even 3.

[@FunQuestLearning7639]

I wish you were my lecturer. Simply explained, smooth and not too long. Perfect!!!!

[@ArunabhR]

Sprinting always gives a joy. Its kinda more filling than rest of the exercises.

[@ericacaines2529]

Suicides

[@BRIANDER100]

how long and often do you sprint ?

[@MrCageCat]

Especially on the beach IMO.

[@ArunabhR]

@@BRIANDER100 i do it on every alternate days , but i go for long walks around 10k to 12k steps every evening.

[@BRIANDER100]

@@ArunabhR how long is the actual HIIT exercise you do, how many of them do you do, and the rest between each rep ?

[@dailydoseofmedicinee]

Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. 👍

[@izsim4739]

Agree 💯

[@KH-xi9td]

Hopefully, you're right. Not a biggie on gym. Just walking a mile. Had a vertigo episode for the first time. Felt unsteady, awful and scary. TIA was rolled out. Eventually, BPPV, will come and goes. No meds, kind one have to let it ran through you. Bizarre!

[@KH-xi9td]

@Expo Scotland thank you

[@bighands69]

A person that does gardening or woodwork 5 days a week and then just does one session of fitness such as a five minute run will get far better benefits than somebody that does athletic training every day.

[@izsim4739]

@@bighands69 correct any movement plus walking and minimal HIIT will get you faster as you don't burn out complete , you movements are not constantly repeated as such (vary in gardening up and down, left and right) direction and add walking you have it all

[@UniversoSpiritualUnido]

I love hit, that’s all I did during the pandemic at home and I was very fit but I am a runner going to sprint now

[@Drberg]

Excellent. Keep up the good work!

[@howarddavies782]

All you need is a 6 feet square patch of ground. Do as many burpees as you can do in 30 seconds and rest for 15 seconds. Do this 5 times and repeat one more time and see what happens! Good video.

[@Drberg]

Thanks for the suggestion. Have a nice day!

[@len1015]

I run for approx 28 minutes,In a green area, on grass only, with four 25/35 second sprints during the run. Once or twice per week with weights on one or two other days. Perfect for me and I'm middle aged. Road running on concrete or tar is bad for your joints and you're breathing CD. Your vo2 max improves your life length.The rest is diet.

[@rogersepeda]

Never thought about how running on pavement is bad for you .

[@na-dk9vm]

How does hard surfaces affect breathing!?

[@bighands69]

Road running only really becomes a problem if the person has health problem such as arthritis or if they are overtraining especially as a beginner. For most beginners especially if they are overweight walking and then weight training on alternative days can give the same benefits as HIIT. To do HIIT properly a person needs good technique and also needs to have the power and stamina to keep the intensity at an acceptable level. If you want to do road running starting out gently and building your body over time will enable you to deal with it. Running 100 miles per week on hard surfaces would be overtraining.

[@thuggoe]

@@na-dk9vm no clue what he was saying

[@dawnelder9046]

I have exercised all my life, but my pulse rate was always high, 90s, even in my early 20s when still very thin. Dropped to 80s when I found out I was gluten intolerant at age 47. But after I went low carb at 52 it dropped down to 68 and still down 12 years later. I think the constant inflammation from grains and seed oils caused the problems. I always watched the sugar as my father was diabetic at age 34.

[@debpoli85]

Hey Dawn, that sounds very much like my case. I’ve had high pulse rate (90s at rest) since my 20s, when I was still thin and healthy. I keep complaining about this to the cardiologist and, after all the heart tests done, she always tells me I don’t have any problems. I sometimes also get a feeling as if half of my brain was turned off. Something inside of me tells me it could be gluten, but the doctors won’t listen to me. How did you find out in your case? I’d appreciate any tips on that matter.

[@hbrianunderwood4946]

This is incredibly good content. I love the fact that he brings in the meta-analyses instead of cherry-picking certain studies.

[@jeromefeucht7572]

Dr. Berg, you disappoint me. I wonder how long and how consistent you've been doing your Sandbag HIIT training. I've been a swimmer for most of my adult life. Just for the last year I've been doing 100 yard sprints in the pool at 90 to 100% effort level. Immediately at the finish of 100 yds I flip and do my recovery while swimming more laps at a much slower pace, but I keep moving. This forces me to control my breath rather than wildly hyperventilating. Three HIIT sessions in the pool take me less than 30 minutes. That include warmup and final recovery time. Unlike sprinting, there are very, very few injuries from swimming. I could go on at length telling you of my health woes that have gone to the side since doing HIIT, (depression, RA, even cancer), as well as the positive health benefits created (low resting heart rate, more muscle mass, more energy). I also do yoga and meditation daily. Not bad for a 66 y.o. retired HS Math Teacher, huh? Anyway, sprinting may be popular but swimming and spinning are safer. I guess you didn't say how the HIIT exercises were ranked but it seems like you'd want to include safety as part of the ranking.

[@KNDCHV]

Oh my God... I found this years ago. That's how I lost insane amount of weight in such short time. I remember it was 2015 or 2016 I got an operation. Before and right off the operation I lost a lot of weight and I was super weak. So after the operation I started eating more and I justified that eating with thoughts like: 'You gotta eat, you have to be strong, because something like that can happen again". So I was stuffing myself to the point I got fat. Then for some reason I discovered high intensity training and stopped jogging like I was usually doing. I started sprinting. In the beginning I was disappointed because I was getting tired so quickly opposite to what jogging was offering me. But then I started doing this almost every day and I lost my weight to the point I looked like before the operation. I was so happy with myself. I have to start doing it again.

[@ThePrimal.Podcast]

The best by far HIIT workout is on the bike. Doing 8-10 intervals of 20 seconds of work with a rest. It's also low impact as I don't particularly like to jump.🤓😝 It works your anaerobic capacity, increases your VO2 max while protecting your knees and joints.

[@biggie2335]

@Davit M Lmaooo u ain’t right 🤣

[@craigsips8677]

I have been doing uphill sprints three days a week for the past 6 years. Sorry but it's way, way better than on a bike.

[@craigsips8677]

And sprinting is good for your joints, the entire movement is done on your toes. Nothing like running.

[@craigsips8677]

@The Aesthetic Kunt sure, you go on the ladies machine and lll keep on murdering that hill. Good Luck champ

[@craigsips8677]

@The Aesthetic Kunt cool man but for me I am not in it for the weight loss, the sprints are for the recovery heart rate/resting heart rate and overall explosiveness. I don’t care about the calories. My watch tells me that I burn 180 calories when I sprint. I burn 160 calories by just walking up that hill. But, I recover 70 to 80 beats on my first minute of rest now, that’s what the sprints do.

[@djgulston]

Cycling has always been my favourite cardiovascular exercise. It's easy on the joints and it's convenient. You don't really need a lot of physical space like with sprints. You're literally in one position the whole time.

[@davidweber8655]

Just did my SIT training. It's so awesome I'm going to keep doing it twice a week. I'm down 20 lbs already in 30 days. 230lbs 5'9'' goal weight 185lbs

[@roloxation]

Wow that's great

[@jays7318]

Wow, sitting down is effective. I will sit more often too

[@petarkolev6928]

"Bulgarian bag" :O I didn't even knew this bag is called this way :D Amazing video, btw!!!

[@oneopinion8767]

These KZbin “trainers” should really explain this to people at the start of their videos because this hiit is absolutely revolutionary in the area of physical fitness.

[@cchemmes-seeseeart3948]

Thanks for the helpful videos. I heard a great suggestion for HIIT sprinting that I started employing: sprint up a huge hill, because it allows you to go slower while getting the intensity & you are less likely to get injured, since your speed is not as fast for a given intensity level. Thanks to God that I live in a valley, right next to numbers of huge hills.

[@monsurbanpatch]

My instincts tell me it's about heart rate.... so you want to get your heart rate up to the max .. and then drop it to the resting heart rate before you start again. This was the best form of a workout when I was training at my best!

[@bighands69]

Heat rate, blood flow, muscle usage and so on all add up.

[@joshbooker7055]

This is the greatest breakdown of HIIT of all time. Thanks!

[@DJKingArthur]

My 3x a week HIIT is 2 to 4 mile run divided into 1 mile =3 laps and I do 10 pullups, 10 handstandpushups and 10 pushups per lap. So in about 1 hour you get a total of 4 miles, 120xpullups,120 handstandpushups and 120 normal pushups. And each lap is divided running uphill and recovery jog downhill. After almost 2 years of that I kinda love it because at its a predetermine workout. I might feel tired but I know I have to make it to each checkpoint so mentally gives you an extra push having a physical checkpoint you got to reach.

[@KevinWei24]

I got a membership at Planet Fitness and love using their cardio machine (elliptical with no arms). I do 20 seconds SIT and rest for 2-3 minutes and do this for 6 sets and eventually I plan to increase to 10 sets.

[@NichoLad4]

This is crazy to hear. I was in the gym yesterday and I was trying to catch my breathe because I was going hard at my workout and just felt sick and needed to rest. I was thinking about how long it takes me to rest in between some sets when my buddy doesn’t need as much. Sad thing is I took that as an indication I should stop from not feeling well but instead I just needed to rest more in between to get the gains, thanks doc

[@bighands69]

You clearly are not used to it and do not have the foundation in place. I would suggest starting to build up a good base to work from. Start with interval training rather than HIIT and build your way into it over time. Interval training is just performing an exercise and then resting or doing it at different pace such as run for a minute and then walk for a minute.

[@swoopes7777]

Stairclimbers also work great for HIIT exercise...especially for those with old knees. 💪🏿💪🏿💪🏿

[@rodrigsantsil]

I found the resting ability technique very interesting. As for the HIIT itself, I thought it was very thoughtful of Dr. Berg to mention how often you should do It as it can be highly addictive and if you increase the frequency of which, your cortisol levels go up resulting in body fat gains, which was what happened to me when I tried to cut down the 9% BF I'd achieved from 25% in 4 four months WITHOUT any cardio at all. It was a bit different from what he described as you'd slow down to jogging for 2 minutes and then walking for 3 and the back to jogging and sprinting for 1 minute. I used to do that after the workout

[@cratos900]

If he was able to do it for 1 min it was not HIIT. Usually at about 20-30 seconds you must be exhausted and if not than it was not your 150% effort)

[@cesar9496]

I sprint half of a soccer field, 10 times with 1 minute breaks. I went from 215 to 193 in 2 months. I feel great.

[@SVEN-vv1km]

Great and timely video Dr Burg, love your work!...😀🙏❤ Im a male, 52, stronger and feeling better than ever. The keys, 1. OMAD (one meal a day) Keto, super healthy and low carb. 2. Resistance training with a focus on HGH producing compound movement. 3. Sprint HIIT 3 x 15min sessions per week on a treadmill. Putting on muscle mass, reducing fat % with lots of energy (all exercise in a fasted state) Much thanks to you Dr Burg!!....😀🙏❤

[@Mandrake591]

Dr. BERG.

[@nalinjehle4053]

And I do 18 /6 Fasting diate.

[@geoquiz6727]

Love how you list the many exercies you can do. Sprinting is the best, but also find whats best for you in those exercises he picked. I like the recumbent bike personally.

[@MAN9027]

not fun though

[@AbuMusaAlBurtughaalii]

HIIT on a recumbent bike loool you must het alot of stares. Machine must be shaking like crazy haha

[@CarbageMan]

Yeah, the impact of running is too much. I like the spin bike.

[@goodyeoman4534]

You need a base level of fitness already to be able to perform HIIT properly and minimise the risk of injury. The paradox is that many people looking to use HIIT (to lose weight) don't have this. It's best to pick the simplest exercises, such as star jumps or box jumps. No need to do anything too technical. One minute on, thirty seconds off. Do that at least five times. But you have to go all out otherwise it's pointless.

[@ineedhoez]

I disagree. You can do hiit with any exercise. If you are out of shape, your hear rate will get up there pretty quickly. Then you bring it down. You will need longer rest between intervals.

[@andrewcorrie8936]

Absolutely: sprint intervals rock - just don't overcook it too quickly.

[@BrendanMagone]

I suggest prowler sledding! Better than sprinting in several ways.

[@24MPZ]

I played football growing up (flag football through college), we sprinted for conditioning often. Throughout my life afterwards (37 now), even when dieting and training hard, only sprints have got me shredded. Fasting works, but I still sprint when fasting, every 2-4 days. It keeps me going strong in keto or fasting, or if I go back on carbs for a while. Sprinting is the #1 game changer for sure.

[@PhuPhillipTrinh]

Dr. Berg is the best! watching 2x with captions it makes me want to learn the human body more and more! thank you for what you do and keep it up doctor!

[@rajendrabiswas]

Doing for 3 days now . Sprinting also boosts mood and confidence

[@gr8sahil19]

Wanted this exact same video and you posted it. Thank you Dr Berg!!!

[@Ilfenomeno-sp2hk]

I go to my local park at 5am. Warm up for about 15-20mins Then do 5 sets of: -20 burpees -Soccer field length Sprint

[@dapholnk6700]

I have never seen like Dr. Eric Berg. May God bless you a very long life

[@Mauricio_EPM]

Amazing information. I was looking for a HIIT training. This tips gave me the solution. Thanks .

[@key2lyfe]

Loving the longer videos ❤

[@SnappyBuddha]

Very informative as always. Thank you very much !!!

[@Rosethatwantstomove]

Just after eating breakfast 145/78-54, after hiit- body weight squats it was 216/93-73, 1 minute rest 150/72-59. I'm on disability for 2 types of arthritis and a stroke. Never knew I had a stroke. I've worked out of different sorts almost my whole life. Drove semi 🚛 for 25yrs. I did CrossFit, body weight, some weights. Walked, jogging & backwards

[@LandoNorris-o5s]

60 to 100 metre all out sprints are the best for me. I used to do these when I was in middle school and consequently I have bigger legs than most people i know of my weight, even when I left it. Now I'm in college and starting to these again.

[@raregoodds3143]

Great video. Not sure if you can sprint for 60 seconds though. Great workout is sprint 30 seconds jog until your heart rate goes down and then repeat till you cant no more.

[@andrewmaccaskey4388]

I started SIT today…. My resting heart rate is usually between 58 and 62 after I sprinted for 60 seconds my heart rate was between 170 and 174 one minute after resting my heart rate dropped to 110 or 112 I did four of them today. Looking forward to seeing the results thank you for your advice! 😅🙏🏻🏃🏼‍♂️

[@way5718]

I also started SIT in front of a desk. No result yet unfortunately.

[@jamesnix729]

I’d recommend rowing...can easily do HIIT, easier on joints and works posterior chain. I think it’s one of the best workouts, personally

[@craigfleming8849]

As a former sprinter great fat burning exercise!! Try this one 10 x 100 sprint, with walk back recovery, at 75% Max pace..if you can do a 10.5 100metre sprint, so I would aim for 12 seconds times 10. A Olympic Games finalist 400 sprinter I knew , would do these at 11.5 each one

[@Drberg]

Thank you for sharing this. -Dr. Berg's Support Team

[@FaithandSunshine]

Just listened to Dr. Sean O'Mara!!! Started sprinting yesterday. Visceral fat be GONE! Lets go!!

[@Drberg]

Excellent. Keep up the good work!

[@rodneyleonard8453]

I do HIIT training 2 to 3 times a week with a variety of exercises at each workout my main exercises movements are #1 Butterfly Swimming #2 Burpees #3 Treadmill 8MPH #4 Rowing Machine #5 Mountain Climbers #6 Jumping forward lunges alternate legs #7 Scissor Kicks #8 Stationary Bike. Doing HIIt intervals of 50 meter Butterfly swimming has lean me out way more than sprints, I guess each person is different.

[@bighands69]

You should throw a little bit of steady state in there as well such as road running or cycling. And if you vary the rate of intensity on those steady state sessions it makes it fun. Ancient humans would have performed running as well when they hunted.

[@monzamonza1058]

You are fantastic. Thank you for all your hard work and all the info and help you have provided.

[@mikeconnel777]

Hey doc. How are you? Been subscribed for some time and I love what you do. I’ve been mostly keto for quite a while now and omad for a couple of months successfully and happily. Thanks to you. I work out regularly but not often enough. This video reminded me of the joy of sprinting. I was playing soccer 3x a week up until a knee surgery sidelined me for almost a year. Ready to get back in the game I decided sprinting would be the perfect training tool. Aiming for seven 100yd dashes, I managed four. Lol. Average time, fifteen seconds. Usain Bolt needn’t worry. But hey, I’m 62. Still shaking a half hour later but feel great. Thanks a million and keep ‘‘em coming.

[@trudeausbackbone1304]

Thank you Dr Berg.

[@jerryh2954]

This is very helpful, I didn't realize the importance of the rest.

[@yapraksumer]

Thanks for the great video Dr Berg! Just wondering..Should I eat after these exercises if I want to lose weight? And what should I eat?

[@ksumer1]

wow the exact question I'd like to ask. Thank you dear

[@shinishini6047]

you should eat at your regular times and choose number of calories depending of how much you work out but ye good luck every body is different and will shape differently

[@yapraksumer]

@@shinishini6047 thanks

[@dodobtv4474]

I think sprinting is a good HIIT for anyone. It is easy and simple. Gonna try it again and hoping some good results

[@carni6319]

The sprint distance for me was from home plate to first base. But I came up limp with a pulled hammy because I haven't run in years. Work your way up would be my advice. Probably stretch a little as well.

[@Interesting_Egg]

Oh man, it's a classic mistake to start sprinting with high intensity right away - very high risk of pulling your hamstring! You're completely right when it comes to slowly building up the speed in sprinting. As far as static stretching is concerned, it's rarely helpful at all. Instead do strengthening exercises which ALSO has a stretching component (romanian deadlift and glute-ham raises for example). Strong hamstrings tend to be, well, stronger hamstrings.

[@bighands69]

If you are starting with sprinting do a series of speed runs at first which are not sprints and build yourself up over time.

[@waltblackadar4690]

Agreed and I wish the video discussed this. You're not likely to pull a muscle in a spin class. Even something like Jump Rope, which is high impact, isn't as likely to cause impact. But trying to sprint, especially for someone who hasn't done it in years, is quite likely to result in an injury.

[@bighands69]

@@waltblackadar4690 Speed running for many people at first will have a similar effect to sprinting as their body will not be used to it and it will have a big impact.

[@waltblackadar4690]

@@bighands69 What do you consider is the difference between "speed running" and "sprinting"?

[@JosieTube]

High intensity, sprint training at age 66 on the elliptical machine 15 seconds at 99-100% 1 min 45 sec rest( slow movement on elliptical machine Total cardio 10 min, 15 sec 6-8 sets, 3 times per week First 60 days: Lost 12 lbs of visceral fat( around my mid section). Six pack showing! That was nuts!

[@ioancirosia]

Your videos are always so motivating! I keep coming back for more.

[@Drberg]

Thank you! I’m glad to hear that you find them motivating. I appreciate your support!