Combining HIIT with Keto

Combining HIIT with Keto

Combining the Ketogenic diet with a high-intensity interval training routine is a good way to keep your body working. Critiques of the keto diet may suggest that a low-carb diet does not provide enough fuel to keep the body running – but this is not true. A HIIT workout helps the body adapt to fats as a source of energy.

When you plan on combining HIIT with your keto diet, the trick is to ensure that the intensity of the keto diet and HIIT complement one another. If done in the right way, the HIIT workout can charge-up your fat-loss efforts and show some amazing results.

Here is how you can combine HIIT with your keto diet plan.

Let Your Body Settle

It takes a while for your body to get use to a new diet or workout routine. Whether it’s the keto diet, intermittent fasting, or HIIT – always give your body a couple of weeks to settle with the change. The best time to start the HIIT workout with your Ketogenic diet is after 10-15 days.

Determine the Intensity

Depending upon the intensity of your keto diet and other factors (intermittent fasting, medical conditions, lifestyle, etc), if you opt for a HIIT workout, measure the intensity first. During high-intensity workout, the body uses glycogen as fuel, regardless of the diet you follow. Hence, you must determine which workout will work best for you – a high-intensity or a medium-intensity one.

Conduct an Intensity Test

There are a few ways to measure your workout intensity to ensure you are not on a dangerously vigorous level. The measures are as follows:

  • The Talk Test: Measure how breathless you are after the workout. If you’re working at high-intensity, you should only be able to say a few words at a time.
  • Heart Rate: Calculate your heart rate with your Smartwatch or smartphone to monitor the heart rate zone. During high-intensity workouts, the heart rate zone should be 80-90% of your maximum heart rate.


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