Quinn Carter separates reality from myth regarding High-Intensity Interval Training (HIIT) in a society fixated on rapid fitness outcomes. Her evidence-based approach shows how to optimize the advantages of these brief, intensive workouts for fat reduction as well as their reasons for effectiveness.
Quinn describes the “afterburn effect,” also referred to as EPOC—where the body keeps burning calories at a high rate following exercise. By producing metabolic disruptions that take hours to heal, a 20-minute HIIT exercise burns more fat than an hour of steady-state cardio. Quest Nutrition Ultimate Variety Pack Protein Bars, High Protein, Low Carb, Gluten Free, Keto Friendly, 12 Count
She dissects the perfect HIIT recipe: active recovery comes first then work intervals ranging from 80 to 95% max heart rate. The magic ratio is _ _ For beginners, 1:2 (one minute walk, thirty-second sprint). Advanced trainees can push for either 2:1 intervals or even 1:1.
Quinn advises avoiding overdoing it—more than three to four HIIT sessions a week might cause exhaustion or injury. For balanced fitness, she advises adding strength training and mobility exercises to HIIT.
Maybe her most unexpected realization is Beyond simply fat reduction, HIIT affects mitochondrial biogenesis—the synthesis of new energy powerhouses in cells—which improves general metabolic health.
“HIIT is not only about looking better,” Quinn says. “It’s about modernizing your body’s long-term health metabolic engine.”
