When you work hard in the gym or even at home, you want to get the most benefits out of your sessions, I’m sure of it.
There are ways to tweak your workout and increase fat burn, even while you are resting. That’s right! You’ll even be able maintain the muscle you already have, save a lot of time, and kick your body into fat burning mode for an extended period of time.
People tend to think that we have to do hours and hours of cardio in order to burn body fat, but that’s just not the case. All you need to do is HIIT, and I’ll tell you why.
What Exactly Is HIIT?
HIIT, or high intensity interval training, is a type of workout where you would perform short burst of intense exercises, followed by a low intensity rest period. For instance, you would do a heart-pounding exercise such as Burpees for 30 seconds, then walk in place (or stand still) for about a minute or so, and let your heart rate come back down, then repeat that pattern for up to 20 minutes.
HIIT was originally done using an elliptical machine. The subject peddled at high resistance and the fastest speed they could handle for exactly 30 seconds. After the 30 seconds was up, the resistance was set to very low and the subject peddled slow for 2 minutes for the recovery/rest period.
Since then, HIIT has transformed and evolved to include body weight exercises, and even resistance training exercises.
How HIIT Can Change Your Body
HIIT is extremely effective in burning body fat while building and maintaining lean muscle mass when done properly.
The benefits of doing HIIT, compared to steady state cardio, are tremendous. That’s because after you’ve completed a HIIT session, your body will continue to burn fat for up to 24 hours (sometimes longer) due to the intensity of the workout.
During highly intense workouts, the body’s need for oxygen is increased significantly. This causes a shortage and your body will be asking for more oxygen during recovery. This is known as “excess post exercise oxygen consumption”, or the “afterburn” effect.
So, when comparing 1 hour of running to 20 minutes of HIIT, running may win in the calorie burning department during the actual workout, but HIIT wins overall because of the afterburn effect.
Try This Workout For The Ultimate Fat Burning Experience
Be sure to properly warm-up before attempting any type of HIIT workout.
For the work periods, be sure to give every bit of effort to make it as intense as possible.
During the rest periods, you can either walk in place or stand completely still. Just be sure to take at least a full minute or more and let the heart rate come back down.
30 Seconds Burpees
1 Minute Rest
30 Seconds Plank Jacks
1 Minute Rest
30 Seconds Jump Squats
1 Minute Rest
30 Seconds Push-Ups (fast)
Repeat circuit 3 more times for a total of 20 minutes.
HIIT is not recommended to do more than 3 days per week and for no more than 20 minutes at a time. Trust me, if you do this the correct way, you may not even be able to make it to the 20 minute mark. But, that’s ok too. Do what you can and work your way up as you progress.
If you are more of a beginner, these exercises might be too intense. You can always make modifications and even adjust the work/rest times to suit you better.
HIIT can also be done on the treadmill or elliptical machine if you prefer. Just be sure to give it everything you’ve got during those work periods.
Please Note: Before following exercise routines or changing your fitness regime, please consult a certified fitness professional. Always talk with a medical practitioner before following dietary advice or taking supplements.