Give your fat loss efforts a serious boost, plus improve cardiovascular fitness and target weak points without having to endure another long-winded weight-training and cardio session. Michael Wittig, ISSA Certified Personal Trainer and Kaged Muscle Athlete, tells you how.

Wittig’s Weapon

High-intensity interval training (HIIT)

Why it Works

High-intensity intervals not only save on time, but studies show it also burns more fat than steady-state cardio. Plus, you continue to burn calories even after the workout is over. Combining cardio work with machine movements such as wide-grip pulldowns allows me to maximize my fat-loss efforts while giving a little extra attention to weak points (back) outside of my regular weight-training sessions.”


Exercise*                   Time              Intensity

Recumbent bike                      2 minutes                    moderate

Recumbent bike                      1 minute                         high

Recumbent bike                      1 minutes                    moderate

Wide-grip pulldown^             15 repetitions

*No rest between rounds. Complete a total of 6 rounds.
^Exercise can be replaced to target any weak muscle group.  

Wittig’s Tip

“I always do my cardio after weights or at another time in the day. If you’re lacking energy and strength because you did cardio before weights, you’re not going to be very effective at building muscle. And the more muscle you have, the more calories you’ll burn even at rest.

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