Ask Coach Gale: HIIT or Miracle Intervals

Ask Coach Gale: HIIT versus Miracle Intervals

I recently received a question about the difference between HIIT and Miracle Intervals. Now Miracle Intervals are the secret sauce in moving you from being a fat-storing to Fat-Burning Machine, so I want to make sure you understand the difference.

What are Miracle Intervals?

Miracle Intervals are fast, short speed bursts, anything from 10 to typically 45 seconds long, with very long recovery intervals. The speed can range from a gentle acceleration for new people, to all-out sprints for the very fit folks. The mistake most people make is not allowing enough recovery; enough time and/or low enough intensity. These powerful little intervals don’t seem that they could do much, but research has proven they not only improve fitness, but improve insulin resistance as well. I’ve used them for quite some time for my own athletes. And I continue to work on new versions of the workouts.

How are Miracle Intervals different from HIIT?

There is one major distinction between Miracle Intervals and most other forms of HIIT (High Intensity Interval Training). That is recovery. Most HIIT involves maximum intensity for longer periods (1 to 5 minutes) with very minimal recovery time. Some HIIT sessions include shorter work.  But the recovery is also short. One example is 30 seconds all-out on 30 seconds off, cycling through the sequence for several minutes at a time. People feel absolutely wrecked after these HIIT workouts, and most believe this as a good thing.

Which is better for weight loss?

For people struggling with weight loss and Metabolic Syndrome, HIIT tends to be too much intensity. And, these sessions are usually done too often. The result is high intensity hunger and carbohydrate cravings in the few hours after the HIIT sessions.  That kind of hunger is hard to properly control.

It’s important to know that you don’t have to flog yourself to get results. And that’s a miracle!

Learn more about how to become a Fat-Burning Machine by visiting our Facebook Page for daily tips and grab your copy of Fat-Burning Machine for the food lists, menu plans, top Fat-Burning Foods and complete Miracle Interval training.



Gale Bernhardt