Want to burn more fat, build more muscle, and increase your aerobic capacity in a fraction of the time it takes to run three miles?
And that barely scratches the surface of the gains you can realize from high-intensity interval training (HIIT).
For the past 20 years, numerous studies reveal the amazing benefits of integrating HIIT workouts into your routine. If it’s fat burning you want, HIIT beats conventional aerobic exercise hands down.
In one study, participants who engaged in HIIT lost six times the amount of fat as those who performed steady-state aerobics.
The beauty of HIIT is that your body continues to burn fat long afterward, while your body is resting.
Of course, when it comes to losing fat, your fork must do the heavy lifting! (Or we should say, lighter lifting.)
Most people think that if they want to lose more fat, they have to exercise longer and harder. But excessive aerobic exercise can cause muscle loss, decline in testosterone, weaken the immune system, and increase cortisol levels.
By contrast, HIIT has the opposite effect on all those systems.
Another great benefit of HIIT is that you can turn almost any exercise into a HIIT workout. We’ll show you how below.
Perhaps the most amazing benefit of HIIT is that it requires considerably less time than a normal cardio workout and is performed less frequently. A routine aerobic workout may consist of 30-45 minutes, 3 to 5 times per week.
High Intensity Interval Training can be accomplished in as few as 4 minutes, no more than 2 times per week.
The 3 crucial components of HIIT include:
1. All-out! This is the high-intensity part of the workout. It’s sprinting instead of jogging; or performing whatever activity you choose with enough intensity so as to make it anaerobic, or to get you breathless. The magic of HIIT is to create a short-term oxygen deficit.
2. Short intervals! Due to the high intensity component, it stands to reason that you cannot maintain that level of intensity for long. The type of activity itself will help determine how long those intervals should be, but they may be as short as 20 seconds.
The higher the intensity, the shorter the interval. Part of your HIIT routine will include short rest periods between intervals as well. In fact, don’t extend your whole HIIT workout longer than 30 minutes.
3. Less frequent workouts! The intense nature of this training demands a minimum 48-hour rest period before repeating. Just two HIIT workouts per week may be a great place to land. High-Intensity Interval Training doesn’t replace your normal cardio workout, but enhances it.
Aerobic exercise still offers a great workout, but complementing it with HIIT makes it even better! Use common sense, however. If you’re unaccustomed to regular exercise, consult your physician before embarking on a HIIT regimen.
A 20-minute HIIT workout running in a park might look like this:
1. Five minutes of stretching and warm-up.
2. Two minutes of running at a moderate pace.
3. 30 seconds of sprinting as fast as you can.
4. Two minutes of running at a moderate pace.
5. 30 seconds of sprinting as fast as you can.
6. Two minutes of running at a moderate pace.
7. 30 seconds of sprinting as fast as you can.
8. Two minutes of running at a moderate pace.
9. 30 seconds of sprinting as fast as you can.
10. Five minutes of cool-down and stretching.
High-intensity interval training can burn more fat and provide a better workout in less time than conventional aerobic training.
If you’re running, biking, or walking briskly five days per week, by just replacing two of those workouts per week with HIIT, you’ll experience some amazing results!
Yours in Health,
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