Burst training or surge training is a kind of high intensity interval training (HIIT) that you exercise intensely for about 30-60 second, then rest for either the same duration or a few minutes and repeat consecutively 3 times or more 2 to 4 times per week.
To exercise intensively means pushing your body to its maximum. The resting part means to get your breathing and heart rate back to its resting state.
The reason why this form of exercise is so successful for weight loss is because it burst training shifts the body into fat burning mode for 24 – 36 hours after the workout resulting in the maximum impact. When exercising, burst training raises lactic acid. This in turn spikes human growth hormone and aids in fat loss and a plethora of other positive side effects for your body.
When embarking on this type of exercise, if going full out for 30 – 60 seconds is too much, you can start with a shorter period of time. For maximum benefits be sure to give your body a day’s rest in between sessions.
You might question how this type of short exercise can be better than say an hour of running or an hour on the elliptical. The key point is intensity and hard effort – our bodies react to this high intensity exercise by burning sugar during the exercise time and then shifting into fat burning for the next 24 to 36 hours thereafter. Traditional aerobic activities put you in fat burning mode during the exercise session with no sustained fat burning thereafter.
Here is a great explanation of burst training from Dr. Daniel Pompa:
Below is another video on how to do burst training on a treadmill:
A final video explaining more about burst training:
High intensity interval training has so many benefits and advantages:
- Burst training is a perfect way to lose weight and maintain body healthy in minimum of time.
- You don’t have to enroll on different exercise classes and you don’t need a gym. All it costs is your time.
- Other benefits include lowering blood pressure, balancing hormones and assisting with sleep.
More information and products about Burst Training here.