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High Intensity Interval Training vs Metabolic Training vs LISS Cardio


High Intensity Interval Training vs Metabolic Training vs LISS Cardio

Date: 2019-01-08 21:59:56

On today’s episode of Live Lean TV, I’m talking about the difference between high intensity interval training vs metabolic training vs LISS cardio.
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In other words, is metabolic training the same as HIIT?

So you know that if you want to accelerate your fat loss, in less time, it’s best to train at a higher intensity. And when I say, higher intensities, it’s all relative to your current fitness level.

One form of short duration, high intensity exercise, is called high intensity interval training (HIIT).

Another form of high intensity exercise, that is often used synonymously with HIIT workouts, is called metabolic training.

So in this video, I want to compare high intensity interval training vs metabolic training.

What is metabolic training?
Metabolic training is often classified as cardio with weights or your bodyweight. The goal of metabolic training is to maximize calorie burn and increase your metabolism after the workout is over.

Therefore, the exercises used in metabolic training are primarily compound, multi-joint exercises, as these exercises burn the most calories.

These exercises are usually completed in circuit format, with very little rest between exercises. The short rest periods is what makes metabolic training different than HIIT workouts.

By limiting the amount of rest between exercises, it keeps your heart rate elevated. This burns more calories and boosts your metabolism after the workout.

This means your body could be burning calories, at a higher rate, throughout the day. Since you limit rest periods, you can complete a metabolic training workout in as little as 10-30 minutes.

Similar to HIIT cardio, metabolic training is one of the most effective and fast ways to lose fat.

By combining metabolic training with a calorie deficit, you can burn more fat than if you just dieted alone. This increase in metabolism is referred to as EPOC.

EPOC is short for excess post-exercise oxygen consumption. I prefer to call it the Afterburn Effect.

What is high intensity interval training (HIIT)?
High intensity interval training is simply working out at a high intensity, to raise your heart rate for a short period of time.

This is followed by active recovery, to allow your heart rate to drop back down.

The high intensity interval portion could be a higher effort sprint to elevate your heart rate to 85% of your maximum heart rate, for 20 – 60 seconds.

This short, high intensity interval is then followed by a slow walk, for as long as it takes to drop your heart rate back down to 65% of your maximum heart rate.

This is the main difference between high intensity interval training vs metabolic training.

It’s the recovery time. With metabolic training, the recovery time is limited.

It’s essentially taking as little rest as possible so you can complete the workout faster. With high intensity interval training, the recovery time is dependent on your heart rate.

Once you heart rate drops to a certain level, no matter how long it takes, this is when you move on to the next high intensity interval.

Bottom line on high intensity interval training vs metabolic training
HIIT cardio and metabolic training are very effective in not only burning fat, but also maintaining lean muscle.


Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad Gouthro and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for 2 new fitness and nutrition shows every week!

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