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Working Out on Low Carb

Let’s escape the tedium of long workouts. Who has the time, energy (or glucose) for long sessions of cardio?

Enter HIIT, a fast training technique for max fat-burning and muscle building.

  • Why HIIT is Better than Cardio
  • When to Perform HIIT Workout Routines
  • Mini HIIT Workout
  • Best Low Carb Foods for Results and Recovery


What is HIIT?

HIIT is a time-saving, high intensity interval training routine. HIIT workout routines go above and beyond regular, steady-state cardio.

These routines use short bursts of energy, followed by a break.



HIIT workout routines are a perfect fit for low carb diets. 3 minute HIIT routines produce incredible results.

Yes – three minutes really is enough.


HIIT Workout Routines

  • HIIT workouts alternate a short, maximum-effort activity with a recovery period of light exercise or total rest.
  • HIIT routines require much lower stores of glucose to perform, making it an excellent choice for low carb diets.

HIIT is the most efficient way to exercise on a low carb diet for maximum results without doing hours of cardio.


Why HIIT Fits Your Low Carb Diet

HIIT is not a marketing gimmick. High intensity interval training has been researched and studied, with results that are tried and true.

HIIT is a trustworthy, solid way for anyone to meet their fitness goals.

Shorter bursts of energy do not require large stores of glucose for energy, making HIIT workouts the perfect choice for low carb diets.


Results from HIIT Workouts

The results from HIIT routines are quick and unparallelled. Apply a special technique and amp it up even more.

  • HIIT accelerates fat loss (especially with fasting).
  • HIIT improves aerobic endurance and physique.


Results in a Short Time

  • After a typical 4 week cycle of HIIT routine workouts, those around you will notice significant changes in your body.
  • Athletes will be able to perform better in their given sport, and will have more endurance.


Results with Fasting

  • To accelerate fat loss even more, many low carbers try IF (intermittent fasting) – a special type of fasting to bust a plateau or drop those last few pounds.

Intermittent fasting is highly effective and has many benefits, especially if you are eating a low carb diet.


How Do I Fit HIIT into My Schedule?

HIIT uses a completely different set of exercise principles to reach maximum fat loss. Typical HIIT workouts may last only 15 minutes, but the routines have a dramatic effect on the fat loss.

HIIT is very intense. Complete a HIIT workout routine 3-4 times a week. Less is more here. Don’t risk over-training and injury.


Best Time of Day for HIIT Workouts

Morning activities before food consumption burn more fat than the same activities done later in the day after eating.

  • Perform HIIT workouts in the morning on an empty stomach, and eat a meal after the routine.
  • It’s been shown in studies that fat use for energy triples when cardio exercise is done on an empty-stomach.


Low Carb Eating for Results/Recovery

The right nutrition can make or break your fat loss goals.

After a HIIT workout routine, it’s necessary to get the correct balance of nutrition for the recovery process.

The recovery meal should include both a small source (5-10 grams of carbs) of quickly absorbed sugars for refueling and protein to help rebuild muscle tissues.

The recovery meal could be a shake, snack or low carb meal replacement bar.


HIIT Recovery Carbs

  • For a shake, use a simple sugar like honey and a type of whey or soy protein powder.
  • For a full meal, eat low glycemic (slow) carbs, such as oatmeal, whole-grain wheat bread or sweet potatoes.


HIIT Recovery Protein

Protein is our main muscle-building nutrient. It’s necessary to recover from the intense pace of HIIT.

A popular, basic recommendation is 1 – 1.5 grams of protein per pound of body weight to prevent muscle loss during intense training programs.

  • For a snack, slow carbs are less likely to increase fat storage. Eat slow carbs with protein: seafood, meat, poultry or soy.


HIIT Recovery Ratio

If you’re weight training, adequate slow carbs and protein is especially important for both recovery, and reaching mass-building goals.

On a low carb diet, use the ideal protein-fat-carb ratio to build and keep the most muscle mass.


HIIT vs Ordinary Cardio

Scientific literature suggests that HIIT is much more effective than regular cardio.

The reason:

When you do a cardio session at the same pace the whole time, your body goes into a “steady state.” This means your body has adjusted to the exercise you are doing.

You will be able to avoid this, and burn more calories and FAT by doing interval training.


start hiit routine workout

Mini HIIT Workout

HIIT provides a greater challenge. HIIT requires greater resolve and concentration to complete a workout.

HIIT burns amazing amounts of fat. And HIIT does this in a very short amount of time.


The Basic HIIT Routine

Most HIIT workout routines are 3 -10 minutes. The longest HIIT workouts are completed in 20 – 30 minutes.

A popular, basic HIIT routine is the 30 second/90-120 second split. This HIIT workout routine may be done with any aerobic exercise.


30/90 HIIT Workout Routine

Start your HIIT workout with a 3 – 5 minute warm up at a slow pace.

1. Maximum intensity for 30 seconds.

2. Recovery for 90-120 seconds.

(Rest only as long as you have to.)

Repeat this cycle: 5-10 times, depending on your level of fitness.


Moving Beyond Beginner HIIT

When you can perform the basic HIIT routine easily, introduce changes to keep your body stimulated and to keep progressing.

The best way to do this?

Rotate HIIT workout routines. Shorten or lengthen your intense and rest periods each workout.

HIIT Workout A

1. Max intensity for 30 seconds

2. Recovery for 60-90 seconds

HIIT Workout B

1. Max intensity for 45 seconds

2. Recovery for 90-120 seconds

If you do the same HIIT workout over and over, your body will stop being challenged and your fat loss will grind to a screeching halt.

Keep shaking things up by trying a new low carb HIIT circuit workout.


Why HIIT is Better than Cardio

HIIT stimulates the body in a way that traditional steady-state cardio can’t.

The constant change in intensity is the key to HIIT’s success.

Constant change challenges the muscles and prevents plateau, so you keep seeing results from your workouts.

On top of losing fat, HIIT routines have a long list of things they do better than regular cardio.


1. HIIT Burns More Fat

HIIT is much more effective than steady-state cardio because the intensity is higher.

You’re able to increase both your aerobic and anaerobic endurance, while burning more fat than ever before.

HIIT routines have proven more effective at fat reduction than steady-state training.

In research, HIIT burns adipose tissue (fat) more effectively than low intensity exercise- up to 50% more efficiently. If you’re on a low carb diet, you already have many metabolic advantages.

HIIT speeds up your metabolism even more, helping you burn the maximum amount of calories throughout the day.


2. HIIT is Faster and Builds More Muscle

The shorter duration of a HIIT workout prevents the body from entering a catabolic state – a state where the body uses existing muscle to for fuel.

When these factors are combined with the protein sparing effect of your low carb diet, HIIT becomes a powerful tool.

You’ll spend less time exercising and keep as much muscle as possible.


Advantages of HIIT Routine Workouts

If better moods, increased performance and accelerated fat loss sound good, keep reading.


Outperform Other Athletes

  • HIIT increases the amount of oxygen your body can take in during exercise. Translation? You’ll be in better shape.
  • The bursts of intense physical effort during HIIT improves sports performance. Athletes experience faster, more agile movements.


Lose 9 Times More Fat

  • After a HIIT routine workout your metabolism increases for the next 48 hours, burning 50% more fat overall than steady-state cardio.
  • A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees lose nine times more fat than those who trained the traditional way (moderate speed for 20-60 minutes).


Have a Better Day and Night

  • HIIT exercisers develop better eating and sleeping habits as the body adjusts to the demands of the workout.
  • The quick and explosive method of HIIT workouts lead to better moods. Overall, HIIT trainees find themselves in a better mood and feeling more energetic.


HIIT Routine Workout Warnings

Preventing injury should always be first priority for any type of training. Start with a short HIIT routine workout, building slowly over a few weeks.

  • Low carbers with medical conditions like heart problems, diabetes or respiratory problems may find HIIT routines difficult. Consult a medical doctor before trying any new training program.
  • It takes longer to recover from HIIT workouts than less intense, steady-state cardio. Give yourself time to recover.


Almost Zero Carb Meal Plan

The Almost Zero meal plan is three easy days, one aggressive technique and major fat loss.


The plan is designed to break even the worst stall, and burn off large amounts of stored fat – in 3 days.

  • The Technique
  • 150 Recipes (100 under 1 net carb)
  • Sample Menus, Shopping List
  • Printable Planner

If what you’re doing isn’t working, get the meal plan now.


Keep Calm and Low Carb

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Category: Stall Busters