Burn Fat Fast with High Intensity Interval Training
If you want to peel off that stubborn extra layer around the middle, improve your cardio fitness, build muscle,
and you want to do it FAST, then HIIT is the answer. More than just interval training, HIIT, (high intensity
interval training) is a workout where you push yourself past the anaerobic level for short spurts. The entire
workout may last only 15 minutes with each spurt being a full-out sprint.
HIIT is a super intense cardio workout done 2 or 3 times a week that maximizes your oxygen
uptake, preserves your muscle mass, burns excess fat , improves endurance, and you can actually measure results in
as little as two weeks.
It used to be that fitness experts said you had to spend hours in the gym doing long aerobic workouts to lose
fat. No longer! It turns out high intensity interval training has proven to be an even more effective method of
losing fat. Not only do you burn fat during the workout, you keep burning fat all day long!
Because this is a super intense workout, it is not for beginners or couch potatoes. But if you are already in
good shape and want to reach the next level of fitness, mix in some HIIT workouts to your fitness routine.
There are several different types of HIIT workouts but the basic premise is the same. Everything about this is
quick...a quick warm up, followed by quick sprints at near maximum for a set period of time. That sprint is
followed by a short rest. The cycle is repeated over and over, followed by a cool down. The length of time you
sprint and rest, and the number of cycles, is determined by your goals and fitness level. The entire workout can be
as short as 15 minutes but shouldn’t go over 30 minutes.
The intervals consist of the sprint phase and the resting phase. The resting portion of the interval is longer
than the sprint, typically two to four times as long. The “rest” is not a complete stop, instead it is a period of
less intense exercise—a low to moderate level. For example, if you are a runner, during the “rest” you will keep
moving at a jog or walking pace.
During the sprint portion of HIIT you push yourself into an anaerobic state meaning you are building muscle and
using glucose in your body as fuel. By the end of each sprint you should feel like you might not make it all the
way...you have fully fatigued your muscles... your muscles and lungs are burning. By alternating this with an
aerobic period, the “rest,” you improve how much oxygen you can take in while you exercise (VO2 max) which means
you will have much better endurance in all sports.
For a 15 minute session, after a 5 minute warm up, start your HIIT with 15 second sprints followed by 1 minute
rest periods. Do 5 sets and follow that with a 5 minute cool down.
Over time increase your sprints to 30 seconds followed by 2 minute rests periods or increase the number of
High intensity interval training can be used whether you are a runner, swimmer, rower, cyclist, skier or any
other athlete. By adding HIIT into your fitness routine you will increase your endurance, have better oxygen
uptake, build muscle and burn fat—long after the workout is over.