FAST BURNING INTERVALS
Personal trainers and researchers do say that doing a HIIT session is more effective at burning fat as compared to the long and strenuous cardio sessions. HIIT stands for High Intensity Interval Training. This training style is where you work out to your maximum potential during short intervals then you rest for a certain amount of time and repeat. For the best results, 20 minutes is all you need, excluding the warm up and cool down phase.
It is effective at burning more calories after the session as your metabolism is revved up for up to 48 hours, researchers say. Not only does it burn fat more effectively, it also improves endurance and builds strength and lean muscle. I’ve been doing this type of training for the past 6 years and can definitely see and feel the benefits from it. I hate long cardio sessions myself and don’t have time for those!
You don’t need to go to the gym to do this type of training, just the comfort in your home is enough. I would recommend The Body Coach HIIT videos on YouTube. Darebee 30 Day’s of HIIT is also a great programme to use if you prefer having a day to day schedule to follow. There is also a stopwatch on the workouts with the intervals clearly marked. There are many videos out there.
If you prefer going to the gym, any cardio machine will work. Treadmill, rowing, cycling, elliptical etc. I tend to follow this routine:
1. 5 minutes warm up
2. 20 seconds intense exercise/going all out
3. 40 seconds rest or light exercise
Repeat 2 and 3 so the total is 20 minutes excluding the warm up.
4. 5 minutes cool down
Total workout session: 30 minutes.
If I find the 20-40 seconds split easy, I would do 30-30 seconds split instead. I would do this 4-5 times a week. If you’re starting out, start doing it 3 times a week, or every other day or two. Even some of those who have a great fitness regime and are a lot fitter, do it 3 times a week. Listen to your body and you can determine how often you can do it. But never do it everyday.
It’s doable outdoors as well. At a hill, run up at your best then walk back down and repeat for 20 minutes. You can do it between posts, staircases, anywhere. Just as long as you have that short burst of intensity where you go all out, and a resting period.
I always say, you’re doing HIIT wrong if you don’t feel like throwing up at the end of the workout session and not have at least 1 bucket full of sweat. So pleasant right?
Have you done HIIT before?