High Intensity Interval Training, is an awesome way to lose fat. Actually, it’s the most effective way to lose body fat, contrary to what you may think. Yes, walking on a treadmill for 30 minutes, will inevitably lead you to lose body fat if you’re caloric intake is on a deficit, but why not cut that time in half, if you can?
I am going to just talk about why HIIT works, and why you should use it every now and in then in your workout and routine, towards losing weight efficiently.
In high intensity interval training, just from it’s name, is a period of high intensity and a period of low intensity. This part, the low and high intensity period is the interval part. It can be, for example; 30 seconds of sprinting on a treadmill, with 90 seconds of running or walking briskly. The intervals do not have to be a 30/90 second period, but it can be a complete 1:1 ratio of whichever time frame you can handle like; 30/30 or 60/60.
The point of this workout is to get your heart rate back down a bit and then bring it back up during the high intensive period.
It’s been proven through different studies that HIIT produces significantly greater fat loss than regular cardio workouts. Not only that but it provides better results, with less time. You can do about 12 to 20 minutes of HIIT and come off better than the person spending 30 plus minutes walking or running on a treadmill.
One of the reasons why HIIT is beneficial to more fat loss, is the increased rest basal metabolic rate. Normally, your body at rest requires energy for it’s internal organs to function properly. While we’re just sitting, our rest basal metabolic rate is at a certain point to make sure our organs gets the energy it needs. With HIIT, during that 24 hours after training, your body is at an increased rest basal metabolic rate, which says you require more energy at that moment than normal. If you are on a caloric deficit, it’s safe to say that during this time, your body will be using the stored energy to provide energy while at rest; aka your body fat!
You can use HIIT during a workout that also includes a regular aerobic exercise routine, like walking on the treadmill briskly, using the Step Mill or StairMaster or riding the bike at a nice steady pace.
Here’s an example of how I use HIIT in my cutting routine:
– 15 – 25 minutes of HIIT with any interval ratio you desire.
– 10 – 30 minutes of regular cardio
Each time session, is based on how you feel after your training day. I tend to use my cardio and HIIT sessions, after my weight training sessions, which is really good for maximum fat loss. If you feel tired after weight training, use the recommended time in the lower spectrum of the HIIT or cardio session. For example; if you’re tired, do 15 minutes of HIIT and 10 minutes of a steady cardio routine. If you don’t feel exhausted, 25 minutes of HIIT with about 20 to 30 minutes of brisk walking or cardio on your cardio machine of choice.
Remember the HIIT and the brisk cardio, is done on the same day after your weight training routine. You can do it on separate days but my suggestion and examples, are based on the same day. You will have to alter it, to suit your desired goals based on whatever routine you’re using and incorporated the HIIT/cardio routine, into.