What exercise should I do? Why HIIT?

Lets save time and get intense with High Intensity Interval Training!

MyKetobod HIIT list….

High-intensity muscle building, conditioning and fat burning in 20 dynamic minutes. The MKb HIIT List delivers one full-throttle workout after another that you can do anywhere, and is sure to tone and sculpt your entire body. By the end you may not be able to walk or talk and that means you’ve totally smashed it!

  • HIIT workouts alternate a short, full throttle burst with a recovery period of active or total rest.
  • HIIT is the most efficient way to exercise on a low carb diet for maximum results.
  • HIIT workouts go beyond regular, steady-state cardio and are way more exciting.
  • HIIT is a solid way for everyone to get fit.
  • HIIT accelerates fat loss (especially combined with exogenous ketones and intermittent fasting.
  • HIIT improves aerobic endurance and physique.
  • HIIT uses a completely different set of exercise principles to reach maximum fat loss.
  • HIIT workouts typically last only 15-20 minutes and have a dramatic effect on fat loss and the body.
  • HIIT provides a greater challenge than steady state exercising.
  • HIIT requires greater resolve and concentration to complete a workout.
  • HIIT burns amazing amounts of fat and does this in a very short amount of time.
  • HIIT stimulates the body in a way that traditional steady state cardio can’t.
  • HIIT prevents the body from entering a catabolic state, a state where the body uses muscle for fuel.

Results in a Short Time!!

Results with Intermittent Fasting

  • To accelerate fat loss even more, many low carbers try 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.

Exercising before munching down on your breakfast, will burn more fat than exercising later in the day after eating.

  • Get your HIIT workout done in the morning on an empty stomach, and eat later.
  • FACT: It’s been shown in studies that fat use for energy triples when cardio exercise is done on an empty stomach.

How Do I Fit HIIT into My Schedule?

You just need to make time for 20 mins x3-4 times a week. Less is more here. Don’t risk over-training and injury which stresses the body and adds unwanted cortisol.

We know this can be challenging. One of us is mother to three boys!

HIIT vs Ordinary Cardio

Distance running used to be our thing but not anymore. We never really enjoyed distance running. There would be the effort to get psyched up to get out, bad weather, out of breath after a short time, sore knee, sore ankle and the embarrassment of distance runners sprinting passed!

Enter HIIT training:

Science suggests that HIIT is much more effective than regular cardio. Hoorah!!


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’re doing.

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

For the avoidance of doubt, we still need to get psyched up to HIIT and yes get puffed but it’s way more enjoyable than pounding the streets! If we go running, we run for 2 mins then 30 seconds walking which is way more palatable.

The constant change in intensity is the key to HIIT’s success. This challenges the muscles and prevents plateau, so you keep seeing results from your workouts.

HIIT workouts are completed in 20 minutes. A popular HIIT routine is the 40/20 split ie full pelt for 40 seconds then rest for 20 seconds.

MKb 40/20 HIIT Workout: Whats involved?

Start your HIIT workout with a 3-5 minute warm up at a slow pace eg high knees or jogging on the spot.

1. High intensity for 40 seconds.

2. Recovery for 20 seconds.

Repeat!! Ideally 5-10 times, depending on your level of fitness.

When your fitness levels improve and you can perform a basic HIIT routine easily, introduce changes to keep your body stimulated and to keep progressing.

The best way to do this?

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 and try the MKb HIIT list.

Fact: Lose 9 Times More Fat

  • After a HIIT routine workout your metabolism increases for the next 24-48 hours, burning 50% more fat overall than steady-state cardio.
  • Higher heart rate creates the 'afterburn' effect so you continue to burn fat.
  • 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).

HIIT Routine Workout Warnings

Preventing injury should always be first priority for any type of training. Start with a short HIIT 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 and your body time to recover.

Find MKb HIIT list here

If you don’t have a timer then grab a gymboss here.

Spend less time exercising and keep your hard earned muscles!!


Dislcaimer: We’re not doctors. We have summarised key messages for an easy read and are firm believers ketones are the only fuel we need for our bodies to glow and excel inflammation free!

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