The Science Behind BURST Training

10 Studies Supporting BURST Training

9 Minutes a week for 4 Weeks, 2 in. & 8 lbs Lost with BURST
Pilot Study - Nashville, TN - 2010
This study examined the 3-Minute B.U.R.S.TCore program and its overall effectiveness. Participants ranged in ages from 24-57. Subjects performed the B.U.R.S.TCore Program and its unique exercises 3 times a week for a total of 9 minutes of actual work per week for each participant. At the end of 4 weeks, subjects lost an average of 2 inches and 8 lbs. of fat from their bodies. This study proves that fat burning and inch loss can take place after very short, burst-type workouts, even if only done 3 days a week.

Cardiovascular Improvement with Burst Training
Journal of Applied Physiology - Feb 10th, 2005.
This study tested the effectiveness of Burst Training on the cardiovascular system. Subjects of average beginning fitness levels performed 16 minutes of high-intensity sprinting over a two-week period. When retested after two weeks, endurance had doubled.

Women Lose More Body Fat with Burst Training Than Aerobic Zone Training
Journal Medicine and Science in Sports and Exercise - 2001
A 2001 study in the American College of Sports Medicine's flagship journal, Medicine and Science in Sports and Exercise compared two groups of women. One group exercised using standard zone aerobic training while the other group used anaerobic interval exercise. The anaerobic interval group exercised for two minutes at a highly intense 97% maximum heart rate. They then rested by doing three minutes of low-intensity activity. The aerobic group performed moderately intense activity at close to 70% of maximum heart rate. The researchers made sure each group burned exactly 300 calories. Despite exercising longer and burning the same number of calories, the aerobic group lost less body fat at the end of the study than the interval group. In addition, fitness in the interval group was substantially greater than in the aerobic group. This study demonstrated the effect of EPOC and shows that something other than caloric output is driving metabolism.

Burst Training Burns Fat for 24 Hours
Journal Medicine and Science in Sports and Exercise - 1996
This study showed that an anaerobically trained interval group (Burst Training) burned significantly more fat than their aerobically trained counterparts. Not only did the interval group burn more fat during exercise, but they exhibited increased fat burning effects that persisted for 24 hours after the exercise had stopped. These results clearly show that Burst Training burns more overall fat and calories during exercise, and demonstrate that EPOC (Excess Post-Exercise Oxygen Consumption) leads to a continued fat burn after exercise. The interval group accomplished this with an exercise session that was 15 minutes shorter than the aerobic group.

Burst Training Teaches the Body to Burn Fat More Efficiently
Journal Metabolism - 1994
This study examined how different exercise programs would impact body fat and metabolism in two groups. Group one did zone aerobic training for 20 weeks, while Group 2 did 15 weeks of high-intensity Burst Training. The aerobic group burned 48% more calories than the interval group over the course of the study. Despite the huge caloric disadvantage, the interval group had a nine-fold greater fat loss. Resting levels of HADH, an enzymatic marker of fat burning, were significantly elevated in the interval group. The interval group trained five weeks less than the aerobic group, had shorter workouts, and yet far exceeded the aerobic group in fat burning at rest and during exercise. The measurement of fat burning enzymes in this study shows for the first time that Burst Training can "teach" the body to be a more efficient fat burning machine.

Exercise Duration vs. Exercise Intensity
Williams, PT. Archives of Internal Medicine - 1998: 155 (3): 237-245
In this study, exercise duration was compared to exercise intensity to see what overall health benefits would result in the study group. Compared to exercise duration, exercise intensity had a 13.3 times greater effect on systolic blood pressure, a 2.8 times greater effect on diastolic blood pressure, and a 4.7 times greater effect on waist circumference in men.

Sprint Training Increases Endurance
Journal of Applied Physiology; Vol. 102, No. 4, April 2007: 1439-1447
This study compared two groups to see whether sprint training would increase endurance. Researchers asked eight college-age men and women, Group A, to sprint for 30 seconds, and then either stop or pedal gently for four minutes. After only two weeks of this interval training, 75 percent of Group A doubled their endurance. Group B did regular cardio, with no interval training, and showed no improvement in endurance. The marked improvement in the interval training group was even more startling because the volunteers were already fairly fit.

Burst Training Increase Fat Burning
Journal of Applied Physiology; 2007
This study showed that burst training enhances the body's ability to burn fat. Eight women in their early 20s were told to cycle for 10 sets of four minutes of hard riding, followed by two minutes of rest. After two weeks, the amount of fat burned in an hour of continuous moderate cycling increased by 36 percent, and their cardiovascular fitness improved by 13 percent.

Interval Training Increases Fitness
New York Times & The Ledger, May 3, 2007
New findings suggest that it pays to alternate short bursts of high-intensity exercise with gentle recovery during workout regimens at least once a week. Although this alternating technique, called interval training, has existed for decades, a new study has confirmed that it can dramatically improve cardiovascular fitness and the body's fat-burning capabilities.

Short Bouts Considered Appropriate Activity Goal
Centers for Disease Control & American College of Sports Medicine 1995
A group of experts was brought together in 1995 by the Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM) to review the pertinent scientific research and to develop a clear, concise "public health message" regarding physical activity and the alarming trend in declining fitness levels of the American population. The panel concluded that every US adult should accumulate a daily caloric expenditure due to exercise of between 120 and 210 Calories, and that the activity does not need to be continuous. In fact, it was stated, "...accumulation of physical activity in intermittent, short bouts is considered an appropriate approach to achieving the activity goal." This recommendation was based on the mounting evidence indicating that the health benefits of physical activity are linked to the total amount of physical activity performed, suggesting that the amount of activity is more important than the specific manner in which the activity is performed (i.e., mode, intensity, or duration of the activity bouts)



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