Table of Contents
Get ready to tone and tighten your body with High-Intensity Interval Training (HIIT). If your goal is to lose weight or to build strength and stamina in your body then High-Intensity Interval Training should be a part of your workout regime. The magic of HIIT helps your body burn fat even after you leave the gym.
High-Intensity Interval Training can be applied to running or to free weight exercises such as squats, push-ups, lunges, mountain climbers etc. HIIT workouts are much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.
High-Intensity Workouts get and keep your heart rate up and burn more fat in less time. They create an oxygen shortage in the body subsequently increasing the body’s need for oxygen during the effort.
Benefits From HIIT
Combining high intensity with interval training boosts your metabolism for up to 48hrs. Which means you will be burning fat even after you have left the gym.
Long gone are the days of not having time for exercises. HIIT can be done anywhere at home, in a hotel room, in a park or at a gym etc. And most are 30 minutes or less. Who can’t spare that?
HIIT workouts generally use only body weight, since the focus is on getting your heart rate up and keeping it there. These workouts result in muscle building and muscle retention coupled with fat loss and increased calorie burn.
Three Basic forms of HIIT Workouts:
Turbulence Training
- Sets of 8 back squats x 2 minutes jump rope
- Sets of 8 deadlifts x 1 minutes burpees
- Sets of 8 bench presses x 1.30 minutes sprints
Tabata Method
- 8 sets of jump squats and 8 sets of push ups
- Alternate sets of planks and sit ups, do 16 sets total
- Simply do 8 sets of burpees
Power Intervals
- 10 minutes (5 sets) of running power intervals
- 4 minutes (2 sets) of jump squat power intervals
- 20 minutes (10 sets) of rowing power intervals
While doing High-Intensity Workouts, focus on difficult movements that challenge your entire body in a single exercise. Aim to include at least two exercises back to back before allowing your body to recover. Don’t allow your body to recover fully before attacking the next exercises.
For optimal results, lift weight 5 times per week, and do HIIT cardio 3-4 times per week, for 25 minutes per session. Lift for 45 -60 minutes every day.
