High Intensity Interval Training (HIIT) is what I use now to stay in shape. It’s an exercise strategy that will improve your athletic performance as well. HIIT is fantastic for anyone wanting to lose weight, including those who have been working out and have seen little/ no results or those pressed for time and want to achieve a lot in a short space of time. If you’re looking for ripped abs and toned arms, interval training can help get you there – especially if you throw in some weight training sessions. If there is such a thing as a magic bullet for weight loss, then HIIT probably comes closest to it! If your current “steady-state” aerobic exercise regime isn’t working for you, it is most likely worthwhile to try HIIT.
High Intensity Interval Training For Weight Loss
HIIT improves performance through short exercise sessions and involves alternating brief, fast bursts of intensive exercise with slow, easy activity. An HIIT session involves a warm-up interval, followed by several short, maximum-intensity efforts separated by moderate recovery intervals, and finally the cool-down period.
Studies have shown this method to be more effective at burning fat and maintaining muscle mass than long periods of lower intensity aerobic workouts. Some studies state that HIIT burns 9x more fat than traditional cardiovascular exercise. HIIT burns a lot of calories during the workout, but where it differs from traditional cardiovascular exercise it that your metabolism stays elevated for more than 24 hours afterwards! This means that you keep burning calories after you have finished exercising. Therefore , don’t bother searching for an HIIT calorie calculator. It is difficult to calculate the calorie burn from HIIT training directly, as much of the effects of HIIT do not take place throughout the workout, but for hours after. HIIT does not simply instigate weight loss by burning calories, however acts via a complex series of physiological mechanisms (e. g. nervous and endocrine systems) to lower insulin resistance, improve glucose tolerance, increase exercise and post-exercise fat oxidation, and decrease appetite.
Researchers at an Australian University found people who cycled for 40 minutes at a steady pace lost an average of two pounds. A second group cycled just 20 minutes, but alternated between 8 second sprints and 12 seconds associated with slower riding. They lost an average of six pounds.
However , if you can complete only a quick HIIT workout, it may be that you are better off along with moderately high intensity cardio that you can sustain steadily for a long time period.
Benefits of HIIT
- Burn more calories
- Metabolism stays high AFTER exercise
- Fat burning increases during as well as post work out
- Shorter exercises
- Increases power
- Increases speed
- Increases endurance
- Decreases appetite
- Easy to do at home
High Intensity Interval Training – HOW TO
The key in order to HIIT is that it does not allow your body to get used to what you are doing, i. e. through changing your speed and pushing yourself through each time period. No matter what your fitness goals are, HIIT can be one of the best methods to help you achieve them. HIIT is a great technique for those who get bored easily and are already active or anyone who has reached a fat loss plateau.
The variations of HIIT are infinite. You can adjust the training parameters to make the workout routines harder or even easier. Generally longer periods provide better results. The four parameters you can manipulate when designing your interval-training program tend to be:
- Intensity (i. e. speed) of work interval
- Duration (i. e. distance or perhaps time) involving work period of time
- Duration of rest/ recovery length
- Number of repetitions of each span
You can also use any type of physical exercise for your training, including cycling, sprinting, any cardio machine (stationary bike, cross-trainer, treadmill)
HIIT Training Tips
- Warm up before you start.
- Assess your current fitness and set training goals within your ability.
- Start slowly. (Eg. walk 2 minutes/ run 2 minutes).
- Keep a steady, but challenging pace throughout the interval.
- Increase the number of reps over time.
- Bring your heart rate down to 100-110 bpm through the rest length of time.
- To improve, increase intensity or maybe duration, but not both simultaneously.
- Make any kind of changes gradually over a period of time.
- Circuit coaching as a form of interval training.
- Should last 12 – 20 minutes
If you have a heart rate monitor – great. If not, as you can see from the table below, it is easy enough to use the RPE (rating connected with perceived exertion) scale. It is probably easier for beginners to start by using this scale and if necessary you add the use of any heart rate monitor later.
The best way to use this method of working out is to mix it up with conventional cardio.
As with embarking on virtually any exercise program, it is advisable to clear this with your doctor first.
Also make sure you are eating properly after intense workouts to help speed up your body’s recovery.
Here’s a 6 week full body workout to help you get started.