A fast, efficient way to work out, high intensity interval training (HIIT) has become the go-to method for quick fat loss. Utilizing short, intense bursts of exercises with less intense moves or complete rest in between, this method of exercise is an incredibly efficient way to cash in on all of the fat-burning, metabolism boosting benefits.
Since the mid-1990s, researchers have confirmed the benefits of HIIT as part of a weekly exercise regimen aimed at body fat loss. When compared to traditional forms of exercise, a Canadian research team found that traditional forms of exercise may burn more calories, but HIIT burns more fat.
But, losing body fat quickly is not the only “plus” for incorporating HIIT into your exercise routine. It goes without saying that an intense workout would ramp up your heart rate. Like all muscles in your body, it gets stronger when you work it out, making HIIT training beneficial to your heart health. In addition to a positive change in your heart health, HIIT training marries the high intensity of the workout with increased reps of exercises which leads to overall increase in muscle strength.
Still not convinced? How about this…have you heard about the “after burn” effect? When your body continues to burn calories after you’re finished with an intense workout? Yeah, that applies here. HIIT helps increase your metabolism which leads to the after burn effect.
The best part is that a HIIT workout can be done anywhere, although if you are new to exercising, you may want to talk to a doctor and a trainer first to make sure you are ready for such an exercise. You need little to no equipment, but a Coach could teach you the correct form to avoid injury.
Sample HIIT Session
Curious about what a HIIT Session may look like? Here is an example:
• 30 seconds of Body weight Squats
• 30 seconds of Push Ups or High plank hold
• 30 seconds of high knees or agility ladder
• 30 seconds of Bear crawls
• 30 seconds of Farmers walk
Complete each exercise with 30 seconds rest in between for total of 3 rounds with 2–3-minute rest after each round. Put forth as much energy as you can into each exercise, and you’ll be able to increase the intensity over time.