Green Tea Extract Increases Fat Loss After Interval Training

Green Tea Extract Increases Fat Loss After Interval Training

It’s time to get your head down and get your weight cut head on.

You’re prepared for the battle ahead and you’re willing to give it your all.

But what’s your plan?

When you’re trying to shred fat you need to not only train like a machine, but eat the right foods too. And if you combine both? Big gains are coming your way.

In this article we’ll give you the lowdown on why green tea can boost your fat burning potential when you combine it with interval training.

If you want to know how to use this recent research to break down the fat loss barriers then read more here…

What is Green Tea?

This popular beverage is famed for its bitter taste and health-giving benefits.

High in caffeine, green tea is packed full of bioactive, antioxidant nutrients called polyphenols – a type of antioxidant.

The most abundant compounds in green tea are catechins and the most potent one of these is called epigallocathechin-3 gallate (EGCG).

These plant compounds boost well-being and help prevent a number of metabolic and degenerative diseases.

A typical cup contains between 15-60 mg of caffeine as well as 40 mg of polyphenols. It’s a power-packed, natural fat burner.

Why does green tea boost fat loss?

Green tea helps to offset the decline in metabolism associated with a weight cut. It helps to keep you feeling energized when your calories are low, boosting your chances of weight loss [1].

The catechins have also been found to stimulate the release of the potent thermogenic norepinephrine.

Thermogenics boost your metabolism by elevating your heart rate and core body temperature, as well as tapping into stored energy that helps your body to use it as fuel [2].

Green tea boosts fat loss by:

  • Raising metabolic rate
  • Giving you energy and drive needed to hit your workouts hard
  • Potent thermogenesis

Key Point: The combination of catechins and caffeine in green tea has been found to aid in fat loss but also help maintain healthy weight after a period of weight loss.

Combine Interval Training and Green Tea to Boost Fat Burning

The combination of caffeine and antioxidants in green tea has been found to elevate fat oxidation, even in the short term following exercise – by as much as 16% over a 24-hour period [3].

But new research shows that if you really want to shred fat then take your green tea before your interval workout.

Study #1.

Researchers at the Charles Darwin University, Australia [4] wanted to find out if fat oxidation increased after combining green tea extract with interval training.

They asked 14 healthy female students to undertake a cardio interval training session in the morning on an empty stomach.

The workout consisted of a standard high-intensity interval training (HIIT) approach on the bike:

  • A session that was 20-minutes long in total
  • Each block was 20 seconds long – 8 seconds sprint and 12 seconds active recovery
  • Each sprint was performed at 85-90% of maximum heart rate and recovery at ~60 rpm

A green tea extract supplement was given to the students the day before the training session. They were asked to take one 250 mg capsule with each meal. They were then asked to take one on the morning of the workout as well – an hour before the workout.

  • The result? Not only did the women burn more fat during the workout, they continued to burn it for an hour afterwards too.

What else? The volunteers also burned more calories after the session and plasma glycerol levels were higher.

As a compound that rises when fat cells are being broken down, an increase in glycerol is a good sign that more fat is being used for energy.

Key Point: Green tea boosts fat loss when combined with cardio interval training.

Long-term Green Tea and Intervals to Lose Weight and Fat

The above study showed that combining green tea extract and interval training significantly boosted fat oxidation – even after one workout.

But what it didn’t show was the long-term benefit of caffeine, catechins and cardio. And that’s where this study comes in…

Study #2.

A paper published in Nutrients [5] aimed to build on the previous study by looking at what happened to fat loss over a 12-week period.

This time using 48 overweight male volunteers, the research team asked them to complete a total of 36 interval sessions over 12 weeks. That’s 3 a week.

The workouts consisted of the same protocol as the previous study – 20 minutes of 8 seconds sprints and 12 second active recovery blocks.

  • The result? A significant decrease in body mass of 8%, fat mass and a drop of 3.3 cm in waist circumference. Abdominal fat mass had dropped by 10% and a significant improvement in lean muscle mass was seen too.


If you want to maximize your fat loss with interval training then make sure you take your green tea as well.

Not only will you burn more calories and ramp up your metabolism; you’ll boost your fat oxidation too.

The Solution?

Look no further than Instant Knockout.

It’s an ultra-powerful formula consisting of 10 fat burning heavyweights which have been exhaustively researched and hand selected, to make THE cutting edge professional fat burner.

Not only does it contain 500 mg of high quality green tea extract, it’s also packed with a range of other nutrient that help to improve body composition.

  • Speed up your metabolism naturally – burn more fat
  • Reduce appetite – keep yourself fuller for longer and hit your macros with ease
  • More energy – stay motivated for longer during workouts

Containing natural nutrients such as cayenne pepper, glucommanan and zinc, Instant Knockout is the difference between a good physique and a great one.


  1. Hursel, R et al. Catechin- and caffeine-rich teas for control of body weight in humans. Am J Clin Nutr. 2013; 98(6 Suppl): 1682S-1693S
  2. Shixian Q et al. Green tea extract thermogenesis-induced weight loss by epigallocatechingallate inhibition of catechol-O-methyltransferaseJ Med Food. 2006; 94): 451–8
  3. Hursel R et al. The effects of catechin rich teas and caffeine on energy expenditure and fat oxidation: A meta-analysisObes. Rev. 2011; 12: e573–e581
  4. Gahreman, D et al. Green Tea, Intermittent Sprinting Exercise, and Fat Oxidation. Nutrients. 2015; 7(7): 5646-63
  5. Gahreman, D et al. The Effect of Green Tea Ingestion and Interval Sprinting Exercise on the Body Composition of Overweight Males: A Randomized Trial. Nutrients. 2016; 8(8): 510