Bodybuilding and Burst Training 

There comes a time when every bodybuilder needs to add cardio into their training regime to help burn off excess fat
during the cutting phase.

Although cardio does help you burn some fat, it also eats into your hard earn muscle.

In most cases more muscle is lost than fat.
This is because your body is working against you in wanting to keep the fat and burn the muscle.

Here’s why...

The body has to work harder to maintain muscle than it does excess fat, and since the body doesn’t need excess muscle to run or cycle long slow distances ( see marathon runners/cyclists ) it will choose to lose muscle tissue instead of fat.

Not good if you have just spent months bulking up.

To help get around this problem most trainers recommend Interval Cardio Training.

This works by shortening your cardio sessions ( that’s always good news ) but making them more intense by alternating the amount of effort required at any given time.

For instance; 5mins running at a 5 to 6 effort level on a scale of 0-10 followed by 2mins at 7 to 8 and repeat for 20 to 30mins.

Although Interval Cardio Training is more effective than Long Slow Distance (LSD) cardio at burning fat and limiting muscle loss it’s by no means the best.

The Only way to guarantee you burn fat and more importantly keep all of your hard earned muscle is to Burst Train.

Burst training is short, but intense periods of an exercise for 30 to 60 seconds. You should go hard enough to feel the way you did as a kid racing across the playground. Remember how your lungs and legs felt like they were on fire? You felt like you couldn't go this fast for another second, but exhilarated that you did it. That's bursting -- and it's the secret weapon for fat loss while protecting muscle mass.

Here’s why.....

When you burst at maximum intensity, you create lactic acid which in turn triggers the rise of Human Growth Hormone (HGH).

This is good stuff! In fact, movie stars pay big money to have HGH injected into them. It helps you hold onto or build more muscle mass, burn off fat weight, keeps your skin supple and younger looking, and your body will also take more time to recover from bursting than traditional aerobic exercise which means a bigger boost to your metabolism post exercise. ( EPOC)

How to Burst

You want to incorporate at least 4 minutes of total burst training every other day. Burst for 30-60 seconds with an active rest break between sets. Your bursts should be a 9-10 in terms of intensity on a scale of 1 to 10.

 You truly need to feel like you can't go another second during your burst. If you can go more than a minute then go harder. The goal isn't to exceed that one-minute mark, but to incorporate more intensity as you get better. In fact, you will be amazed at how quickly you get better.

Burst Training on the X-iser

By far the best way to Burst Train is to Sprint interval Train using an X-iser Machine.


First, The X-iser® Machine is constructed of aircraft-grade aluminum that can handle well in excess of 400 lbs. (in fact, strong enough to withstand the efforts of professional NFL linemen holding 50 lb. dumbbells!) but it’s also extremely portable at the same time with the unit only weighting 14 lbs.

Second, the components in the unique hydraulic unit are of the highest engineered quality enabling a few critical benefits. The unit is virtually silent, extremely smooth and, of great importance, provides for a variable resistance that allows the user an unlimited pedal speed. Consequently, the unit is very effective for non-impact Sprint Interval Training (SIT).

“Okay,” I hear you say, “but I can sprint up a flight of stairs.”
Yes, you can certainly do that, but think about bringing the stairs into your gym or studio that then allows for a series of sprints between other activities such as your normal weight training reps. ( You no longer lose time in the weight room to fit in your cardio )
Also Sprint Training on the X-iser is Non-Impact and less dangerous.

Additional Benefits of Using the X-iser

Proprioception, agility, coordination, and balance can be further challenged by moving the feet farther back on the pedals and by adding other activities into the modality, such as a dumbbell curl and press or medicine ball drills using a rebounder or a partner.

Once your form is polished on the X-iser® Machine, a 20 to 60 second sprint induces significant fatigue, which is magnified considerably when one has the ability to add the upper body exercises such as the dumbbell curl and press.

The ability to be able to incorporate the dumbbell curl and press while using The X-iser® Machine is particularly useful and effective given the research showing that recruiting large amounts of muscle ignites tremendous myokine (chemical messengers) mediated health and performance benefits.


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" Xiser is a portable ergonomically correct sprint trainer. This unit can be kept at home or at the office for quick burst workouts that effectively mimic sprint training. It's perfect for the fat-loss lifestyle "

Jade Teta ND, CSCS
Keoni Teta ND, LAc, CSCS

Authors of The New Metabolic Effect Diet



 “World’s best stair climber!”

Paul Chek, CHEK Institute


" I use burst training with every client I have. It is not an option! Everyone gets on the
X-iser day one to experience what a real burst feels like!
The X-iser is an essential part of my celebrity business - Nutrition on Location - and the foundation of my personal training
routine as well! "

J.J. Virgin CNS, CHFI, Ph.D.

Nutrition and Fitness
Expert for:

ABC's Extreme Makeover
Dr. Phil Ultimate
Weight Loss Challenge
Nutrition on Location - Celebrity Fitness Consulting