Need to burn excess fat rapidly? HIIT will kick your ass
If your existing cardio regimen is ‘easy’ for you, then perhaps you’re carrying it out wrong. Hang on a minute matey, I’m not referring to aerobics, pump classes or anything else concluding in ‘class’, but alternatively, I’m talking about the zombie-like crowd of gym-goers that consistently tether themselves to the closest elliptical/treadmill or any kind of other piece of ‘fat burning’ equipment that may be hooked up to Pay TV, to jog at a steady-state for 45mins or even more.
For anyone who is training similar to this 5 days a week, and wish to lose some body-fat, then you need to halt and think about exactly what you’re doing and why you’re doing it.
How I see it, long steady-state cardiovascular exercise is good for
#1 Marathon runners
#2 Increasing your thighs as well as calves disproportionately to the rest of your body
#3 Eventually sending your fat loss endeavours into a plateau (if this is an objective).
#4 Spending a third of your life jogging in the direction of a Television screen that never gets any nearer (joke).
Perhaps that was just a little nasty, nevertheless I’m allowed to be. In the end, I’m a massive supporter for High Intensity Interval Training (HIIT) and apart from that, it’s my soap-box, and I’m allowed to climb onto it.
What is Interval training?
It’s an exercise technique that is definitely designed to enhance overall performance together with short workout sessions and is also good for losing fat in a very small and intense exercise routine.
What else tends to make HIIT so attractive?
#1 You can be in and out of the gym in 20-30mins
#2 You will burn fat for 24hours following your workout.
#3 You’ll spare a lot more of you hard-earned muscle tissue
#4 You’ll be able to brag to your associates that you’re trialling a powerful training technique you found on the internets (Amazing!)
Still don’t trust me?
Research by Gibala demonstrated, 2.5 hours of sprint interval training created equivalent muscle mass changes to 10.5 hrs of endurance training and similar endurance performance advantages. According to a study by King, HIIT raises the resting metabolic rate (RMR) for one more Twenty-four hours as a result of excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO2 max) more efficiently than doing only, long aerobic workouts.
Exactly how it’s done
The premise is simple. You rest/sprint at a 2:1 proportion for a set amount of time and repeat until your spleen falls out of you.
When I say ‘SPRINT’, I am talking about at 90% or more of your maximum.
If you’re able to chat to the person on the bike next to you, then you’re not working hard enough.
An example HIIT schedule
Can be performed on Elliptical/Stepper/Bike/Treadmill
Warmup 5mins 40% max
Sprint 30seconds 90% max
Rest/walk 60 seconds at 40% max
(Repeat for 15minutes)
Cool-down 5mins
By the conclusion of the training session, you will besweating like a mofo together with your lungs willing to strike you in the face.
Results after a 30 days
You’ll have kicked your metabolic rate in the bum by about the 5th training session in and you’ll be perfectly on your journey to the leanest figure you’ve ever experienced (so long as you’re diet is in order obviously).
Try it out! Whether interval training on a treadmill, bike or elliptical, HIIT certainly will kick your rear end.
