High intensity interval training


High intensity interval training is one of the most effective ways to burn fat and to reveal that 6 pack! One of the benefits is, if you have limited time, it doesn’t matter, as you can complete an effective work out within 20 – 25 minutes (three times a week).  Completed three times a week you can improve your aerobic capacity as much as 6 to 8 weeks of endurance training,
 so no more running on the treadmill for 40 minutes plus.  HIIT (high intensity interval training) is a form of exercise you do for a short period of time at a high intensity followed by a short period of low intensity exercise. This can be continued on for as long as you want, an example is alternating between sprinting and walking indoors on a treadmill or outdoors.   HIIT can also be completed on a bike, jumping rope, on a rowing machine or with various plyometric moves.  Due to the high intensity of this type of workout you are actually burning more calories in the following 24 hours than if you were to do for example a steady paced run. The reasoning for this, is at a lower intensity you are actually using a greater percentage of body fat relative to carbohydrates.  While at a higher intensity you are using more carbohydrates relative to fat, as carbohydrates are an easier source of energy.  This only works if both are relative to each other as when you are exhausted, your body is trying to burn for energy in order to recover from the exercise (stress) that you have just put onto your body.  So basically following HIIT you have created an increased degree of excess post-exercise oxygen consumption with in turn revs up your metabolism for the hours following.

Here is an example of a HIIT workout.
Warm up: 5 minutes
Intervals:
Jog – 2minutes (low intensity)
Sprint – 1 minute (high intensity)
Jog – 2minutes
Sprint – 1 minute
Jog – 2minutes
Sprint – 1 minute
Jog – 2minutes
Sprint – 1 minute
Jog – 2minutes
Sprint – 1 minute
Jog – 2minutes
Sprint – 1 minute
Jog – 2minutes
Sprint – 1 minute
Jog – 2minutes
Sprint – 1 minute

Times and distances will differ to your level of fitness, when I first started HIIT I would sprint for as long as I possible could, then slow jog for 1 – 2 minutes.

Don’t forget your nutrition, without correct nutrition you are not going to see the maximum results achievable from high intensity interval training.

L x

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