If you don't have much time and want to see quick results then this workout type is for you! High intensity interval training (HIIT) is a training method where you increase your heart rate for just a short time, then you decrease it, and you repeat it a number of times depending on your level and your goals.
For example, a good starter workout is running as fast as you can for 30 secondsand then walking for 2 minutes. Repeat that 6 to 8 times for a 15-minute, fat-burning workout.
But don't worry, you don't have to run. You can use the same training method for any movement. Here's some other examples:
- walk 1 min as fast as you can, then 2 minutes recovery walk, repeat ten times
- on a stationary bike go for 20 seconds at maximum intensity then 60 seconds at your normal pace, repeat for 20 minutes
- do 30 seconds of burpees then 30 seconds rest, repeat 10 times
- or 30 seconds high knees then 30 seconds rest. You can also combine other exercises, for example after the high knees you can add jumping jacks or jump squats
Of course, you can modify the exercises based on your fitness level.
HIIT training is not just for cardio or body weight training; you can use resistance bands, free weights, medicine balls or weight machines too.
Research shows that HIIT training is proven to be able to improve aerobic fitness as much as 10 times more than regular endurance exercise.
It has so many more advantages too.
It can increase your metabolism and you'll burn more fat and calories in the 24 hours after a HIIT workout. With low intensity exercise, you'll burn somewhere in the range of 3 to 6 calories per minute (depending on your weight and age), but with HIIT training you'll burn 12 to15 calorie per minute.
HIIT helps increase human growth hormone, so it will increase your lean mass.
It's great for losing fat, especially the abdominal, trunk and visceral fat.
And it can improve insulin sensitivity which helps the exercising muscles more readily use glucose (carbohydrates) for fuel to make energy.
How often should you exercise this way? I recommend 3 sessions of 20-minute HIIT per week, combined of course with a correct diet. Also I suggest that you do 2 sessions of low intensity cardio too, to maximize your health.
Regular exercise can help lower blood pressure, control blood sugar, improve cholesterol levels and build stronger bones.
If you never did workouts before then just make sure ask your physician before you start.
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