Why HIIT is the Perfect
Companion to Ketosis
If you are fasting or following a ketogenic lifestyle, you have probably heard conflicting advice about exercise. Some say you should rest to conserve energy; others say you should do long, slow cardio.
But if your goal is maximum fat loss and metabolic flexibility, the science points to a different champion: High-Intensity Interval Training (HIIT).
"When paired correctly, HIIT and Ketosis aren't just compatible—they are explosive."
1The Glycogen "Dump" Effect
To enter ketosis, you first need to deplete your glycogen stores (stored sugar). Diet alone can take 2–4 days. With HIIT, a 15-minute session acts like a vacuum, depleting local stores rapidly.
The Science
High-intensity efforts demand immediate energy. Since glucose is "fast" fuel, HIIT sucks up residual sugar. Once gone, your body is forced to switch to ketone production much faster.
2The Afterburn Effect (EPOC)
Unlike jogging, where burning stops when you stop, HIIT triggers Excess Post-Exercise Oxygen Consumption. Your metabolism works overtime for up to 24 hours to recover.
Why it matters for Ketosis
This recovery process requires energy. Since you are in a fasted state, that energy comes almost exclusively from body fat.
3Preserving Muscle
Short, explosive movements stimulate Type II muscle fibers and trigger HGH and testosterone release. You signal to your body: "We need this muscle for survival; burn the fat instead."
Executing the Perfect Session
The Protocol
- 1. Window:Train at the end of your fast (e.g., hour 14/16).
- 2. Hydration:Electrolytes are non-negotiable.
The Ketone Advantage
- Wrist Coaching: Apple Watch vibrates for intervals (20s sprint / 10s rest). No looking at the clock.
- AI Safety: We adjust intensity based on your fasting biomarkers.
Work Smarter, Not Longer.
By combining biology (Ketosis) with intensity (HIIT), you can achieve more in 20 minutes than most people do in a week.