Traditional and long-distance cardio decreases your testosterone levels, decreases the immune system post exercise, and raises stress hormone levels (cortisol). Increased levels of cortisol stimulate the appetite, can increase fat storing and slow down or inhibit exercise recovery.
Burst training involves exercising at 90%-100% of your maximum effort for a short interval in order to burn your body’s stored sugar (glycogen), followed by a period of low impact for recovery.
This causes your body to burn fat for the next 36 hours to replace your body’s vital energy (glycogen) stores. It can burn between 3 - 9x’s more fat, lower your resting heart rate, balance hormones, lower blood pressure, keep your brain young by increasing circulation, and aids in detoxification by stimulating the lymphatic system.*