H.I.I.T. – High Intensity Interval Training
Image credit: Terenze
Want to blast fat without sacrificing a ton of muscle mass in the process?? Do you hate long boring cardio sessions? Try something different that will increase your fatloss results in a lot less time then running on the treadmill. Also, High Intensity Interval Training will train your body to run faster and longer. This concept is called H.I.I.T. (High Intensity Interval Training). This type of cardio is based on increasing and decreasing your heart rate, which in turn will boost your metabolism better then steady state heart rate cardiovascular exercises. Forget what you know about “fat burning zones” or “target heart rate”. This is your walk/jog (beginner) or jog/run (intermediate-advanced) scenarios, start training with intensity and results will follow.
- Start at a walk on the treadmill at a level 3-4 for 3-5mins
- At 3 mins increase to your “high” say a level 7-8 for 1min
- After your 1min “high” decrease speed back to level 3-4 for your 2min “low”
- The 3min total will equal 1 interval
For beginners, aim for 3-4 intervals and work your way up to 8-10 intervals. Try HIIT 3-5 times a week and watch the fat melt away, this type of cardio will increase your metabolism to help your body break down calories and stored fat. The problem with traditional cardio exercises is that your body adapts to the same intensity thus increasing your VO2 max (how well your body uses oxygen) so your body won’t have to work as hard to do the same amount of work over and over again. H.I.I.T training can be very strenuous and demanding on your body so make sure you keep hydrated with a quality sports drink or water. Many people exercise with zero intensity H.I.I.T. cardio will challenge you to hit those goals! Try it out!