High Intensity Interval Training (HIIT) is one of the top fitness trends at the moment and is considered as one of most effective way of burning fat, increase metabolism and improving your cardiovascular health. HIIT is characterized by alternating short and intense burst of anaerobic exercise followed by a short period of low intensity activity or complete rest. You can, for example, run on a treadmill at a sprint speed for around 45 seconds, then take a short break whether it be walking or complete rest. And then repeat.
This type of workout is great for anyone but is ideal for people who have busy schedules and always seem to be short on time. With a HIIT workout you can start to see the benefits in as little as 15 minutes a day! So everyone has time in a day to do it. Especially when compared to a more traditional workout at the gym where you could spend an hour or two, HIIT workouts can be completed in such short amount of time for a similar workout benefit.
Efficiency in Burning Fats and Calories
Compared to steady-state workouts, it is proven that you can burn more calories when doing HIIT workouts. It is the burst of high-intensity exercise that causes your body to consume more oxygen therefore increasing your calorie burning rate. Furthermore, HIIT triggers post-exercise oxygen consumption (what is called after burn) as a way to make up for the oxygen it lacked during the high-intensity period of the training. Because of this, your body will need more fuel and this is where the fat stores in your body are broken down and fatty acids are burnt. In effect, your body continues to burn more calories and fats even if you have stopped working out. There is also a spike in the production of human growth hormone (HGH). During the 24 hours after you have completed your workout, your body may increase its production of HGH by up to 450%.
Losing Weight Instead of Muscles
With HIIT, weight loss experienced is generally fat, as you maintain muscle mass through this type of training. Increasing or maintaining muscle mass is important as it also means an increase in metabolic rate. When calorie restriction is used as a weight loss tool often muscle is lots as well as fat and this actually causes a decrease in metabolism and a decrease in the amount of food you can eat which is a difficult to maintain cycle. With HIIT training as well as other muscle building strength training you are raising your metabolism while burning fat.
You don’t have to have a gym membership or own expensive equipment to do a HIIT workout as long as you understand the concept of such a workout. If you like running, do maximum speed sprints for 45 seconds then walk or stop for 30 seconds. Then repeat. Try this instead of running at a slow jog for your entire workout time. You can also do HIIT by using push ups or sit ups at home or everyones favorite burpees. Or riding your bike. Some other exercises used in HIIT are jumping jacks, jump rope, lunges, swimming or high knees running. You just need to identify which of these exercises you like doing best or you can alternate them to keep things interesting. The key is that you must be working as hard as you can for those short bursts. You want to pushing yourself to your extreme.
HIIT is challenging. It requires you to work really hard for short bursts. However, the good news is that your HIIT workout only lasts around 15 minutes and the payoffs are huge. For those who have been exercising for years, this type of training could prove to be a welcome change and keep things fresh. For those who are just getting started, this is the fastest way that you can see results from workouts. All you need to have is the right mindset and the motivation to keep you going.
Have you tried HIIT? What has been your experience and have you noticed that it leads to faster results? We would love to hear from you in the comments below.
Want more energy?
Do you drag yourself out of bed in the morning?
Do you suffer from the 3pm energy slump every day?
Wish you felt a little more energized when you arrive home from work or want more energy to play with your kids?
Real Energy Food have put together a 3 day energy boosting detox full of recipes and resources to start getting your energy levels back on track. Completely free to download just click on the button below to get your copy!