Want to super-charge your metabolism and burn more body fat? HIIT is a sure bet to help you achieve your goals. HIIT stands for high intensity interval training. By engaging your body in short burst-like intervals of high intensity training, you’ll raise your overall metabolism and turn your body into a fat burning machine.
HIIT workouts are about pushing your body to the limit for a very short duration. Examples include quick sprints, hitting a heavy bag, deadlifts and box jumps.
HIIT workouts are typically only a total of 20 minutes long and will serve a far greater purpose than mindlessly walking for hours on a treadmill.
The fat burning promise of HIIT is provided by the body’s increased demand for oxygen. This is known as EPOC or “excess post-exercise oxygen consumption”. After intense exercise, the body requires more oxygen and this equates to a higher metabolism. The truly wonderful thing about EPOC is that your body maintains a state of elevated fat burning for the next 24 hours. It’s proven to boost testosterone and increase Growth Hormone (GH) levels.
Although the exercise period will last 20 minutes, the idea is to cycle between low and high-intensity exercise during this duration. Start as slow as you need. If you can only sprint for 5 seconds, that’s going to do the trick. Rest for 15 or 20 seconds and repeat. If you can sprint for 20 seconds, start there. Rest for 30 seconds while walking back to your starting spot and hit it again. Don’t like sprinting? Crank the treadmill’s elevation up high enough and a fast walk will leave you begging for more air. Push your body and reap the rewards of a very fast physical transformation!
There are a wide variety of exercises that can be incorporated and you can invent your own. We’re simply looking for any exercise that will push your heart rate up to at least 90% of it’s maximum capacity. Cycle in and out of this heart-rate zone and after 20 minutes, you’ll feel great the rest of the day while your body is flushing fat from your system.
Integrating HIIT into your diet and fitness routine will provide dramatic results. It’s a great way to burn that last bit of body fat or break through a weight plateau when you’re stuck. When starting out, simply add this to your routine once a week. As you progress, you can add more but three times a week is generally considered the limit for maximum effectiveness. Train hard but don’t over-train. HIIT works. Believe it.