What is Treadmill Ninja Master by Rusty Moore?
Treadmill Ninja Master is a cardio workout that combines high intensity interval training (HIIT) with long steady state cardio to more efficiently burn fat.
Who is Rusty Moore?
Rusty Moore runs Fitness Black Book, a site dedicated to the lean, “Hollywood look” that receives a quarter million page views per month. He has nearly 20 years of fitness experience.
What did I like about Treadmill Ninja Master?
Treadmill Ninja Master lays out an excellent approach to effectively lose fat by combining different cardio methods. The evidence for the ideal way to combine HIIT with steady state is well laid out and compelling. It’s a great education on how the speed with which you do intervals effects glycogen burning and lactic acid production. Treadmill Ninja Master also provides samples for how this routine can be added to any strength training workout.
What didn’t I like about Treadmill Ninja Master?
The only downside to Treadmill Ninja Master is that you’ll need 30-45 minutes to do this workout. Assuming you perform cardio after strength training, this could increase your regular workout time substantially. However, nobody ever said burning fat was easy.
Is Treadmill Ninja Master an effective exercise program?
Definitely. Treadmill Ninja Master shows the means to effectively combine cardio methods and incorporate it into your current workout routine no matter how lean you already are.
Who should use Treadmill Ninja Master?
Anyone who is looking to burn fat more efficiently. Anyone who is lean but looking to lose the last few pounds. Anyone who has a reasonable amount of time but doesn’t want a long, boring cardio routine.
Bottom Line Recommendation
Treadmill Ninja Master is a great look at how to effectively and efficiently use HIIT and steady state cardio to burn fat fasting than using either method alone. If you have time, I’d recommend incorporating Treadmill Ninja Master into your current workout routine.
One of the workouts that I do on the treadmill is what I call the “incremental workout.” I usually start off with 10 mins of steady pace and then I ramp it up incrementally every minute. So let’s say I start off with the treadmill at 5.0, then I’ll go 5.1 the next minute, then 5.2 the next and then 5.3, 5.4, 5.5 until I get to 7.0 which is relatively fast. It’s a really great workout for building up endurance while burning fat. I usually follow this with a high speed interval workout where I run with the treadmill at 8.0 for a minute then walk for two minutes until I have completed ten rounds. Let me know what you think.
Wole,
That sounds like a pretty intense workout. If you wanted to burn some more fat, you could do a little steady state cardio after the high speed component…if you have time…
Here’s a post I did on my preferred way to do cardio:
http://www.notyouraveragefitnesstips.com/best-workout-routines/best-cardio-for-weight-loss-hiit-workout-routine
Dave
Dave,
Again this is so funny because I didn’t know that walking home from the nearby playground after sprinting for 20 minutes was really doing anything additional in terms of bumping up the calories burned. I actually was feeling like a wimp because I was so wiped from the sprints that I couldn’t jog home. Imagine my surprise when I discovered that the exact routine I was doing was what I should be doing to maximize my results.
One question though: I’ve been eating a little something before performing HIIT and Rusty clearly said not to. Can you clear up the confusion?
I did do HIIT once in a fasted state and didn’t feel weak during or afterwards so I’m thinking that fasted is better.
Thanks.
Toni,
Lazy man’s approach but here are my thoughts on fasted training:
http://www.notyouraveragefitnesstips.com/best-fitness-tips/performing-morning-cardio-on-empty-stomach-fasted-cardio-fasted-workouts-burn-fat
Bottom line, I like fasted cardio but I’m not as big on fasted strength training. To each their own though.
Dave