Welcome to the Dr. Berg's Healthy Keto and Interminate Fasting Podcast, where Dr.

Berg takes you on the journey for the truth about getting healthy and losing healthy weight.

Let's talk about the best hit, high intensity interval training exercises for maximum fat

burning. Now I'm going to give you examples of lots of high-intensity interval training exercises

that you can do and then I'm going to tell you the number one exercise that just blows everything

else away. But first let me just explain what hit exercises are. It's a super high intensity,

short duration type exercise that produces some seriously high growth hormone spike and other

benefits. And the cool thing about it is because you're using this high intensity, short duration

exercise, you're not going to be doing a tremendous amount of it. So it's a quicker workout which takes

less time for those busy people. But let's just kind of like dissect what exercise really is. You

have four parts. You have the duration or time. You have the intensity of the exercise and then

you have the recovery after the exercise and then you also have how many times you do this specific

exercise. How long do you do it? How long do you rest? And then how many repetitions of that

are you going to do? So typically when you're doing hit or high-intensity interval training,

you're doing it only for like 30 to 60 seconds, maybe a little bit longer, maybe a little bit

shorter. And then you're resting between 30 seconds or usually like a minute to five minutes.

And then you're doing this three times to seven times. And then as far as per week, you might do it,

I don't know, once or twice or three times per week. That's kind of like the pattern. Now if we take

a look at why high intensity interval training works, we want to look at these variables a little

bit deeper. Intensity is the key factor in exercise that stimulates muscle growth and also stimulates

growth hormone. Now if we have a low intensity and high duration, a long period of time of exercise,

so let's say you're just jogging down the street over a long period of time. It's not very intense,

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