Get Leaner and Faster with High-Intensity Interval Training
Have you tried everything to lose fat but nothing worked? Or perhaps you’ve hit a plateau? Then it’s time to try HIIT! This acronym stands for high-intensity interval training, which is one of the best fat burning workouts. Minute for minute, it torches more calories than steady state cardio and fires up your metabolism. With high-intensity interval training, you’ll get leaner, stronger, and fitter in a fraction of the time.
But what is high-intensity interval training anyway? Keep reading to find out!
What Is High-Intensity Interval Training?
Not too long ago, high-intensity interval training was the best-kept secrets of fitness pros and bodybuilders. Today, it’s popular among gym goers worldwide. This workout method involves short, intense bursts of exercise followed by short periods of active rest.
Most HIIT workouts call for 30 seconds of intense training followed by 30 seconds of slow-paced exercise or rest. A typical session lasts for about 10-15 minutes. However, some high-intensity interval training workouts, such as Tabata, take just four minutes to complete.
When you’re doing HIIT, your body’s VO2 max increases. This leads to the so-called afterburn effect or EPOC, which increases your energy expenditure and metabolic rate. Basically, you’ll continue to burn calories long after finishing your workout.
For best results, you need to train at 85 percent to 95 percent of your maximum heart rate during the high-intensity intervals. Simply use a heart rate monitor to track your VO2 max. Run on the treadmill or outdoors really fast for 30 seconds, walk for another 30 seconds, and repeat. Or do burpees for 30 seconds, rest for another 30 seconds, and then start all over.
Why Do HIIT?
High-intensity interval training is a perfect choice for when you’re short on time. It’s also an excellent alternative to steady state cardio. Unlike traditional aerobic training, HIIT preserves lean mass and doesn’t elevate stress hormone levels. When combined with strength training, it can help you build lean mass and burn fat simultaneously.
Research shows that one minute of HIIT produces the same results as 45 minutes of moderate exercise. In a study conducted on 25 men, those who did HIIT experienced significant improvements in blood sugar levels, insulin sensitivity, and energy production. Their endurance increased by 20 percent.
Without a doubt, HIIT is one of the best forms of exercises out there. Try it yourself – the results are immediate!
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