Blast Fat With HIIT Training
Lately, it seems like HIIT training is being talked about everywhere! There is a reason for that. It is the most efficient and effective way to burn fat, and FAST! HIIT stands for High Intensity Interval Training and the description of it is exactly how it sounds. It is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods.
The reason HIIT blasts fat is because you are tricking your body when you do short bursts of high intensity activity, (ex: 35 seconds of burpees or sprints on the treadmill) and straight into another exercise with little to no rest. HIIT training has you burn more calories in a 20 minute workout than running mindlessly on the treadmill for an hour. Don't get me wrong, I love to run and there are definitely benefits, however if you want to burn fat then HIIT is the way to go. Also, a benefit of it is that it doesn't burn off your hard earned muscle mass. It actually increases the athletic look, making you look more toned and fit than ever.
When you complete a HIIT workout, your body goes into a state called "EPOC" aka the after-burn. During EPOC, the body uses oxygen to restore muscle glycogen and rebuild muscle proteins damaged during exercise. Even after a HIIT workout is over, the body will continue to use the aerobic energy pathway to replace the ATP consumed during the workout, thus enhancing the EPOC effect. In simpler terms, your body will continue to burn calories for up to 24 hours after the workout! Boosting your metabolism to an extreme level and constantly burning fat stores for energy. This is also why you shouldn't perform HIIT workouts more than 2-3 days per week. Your body needs to recover properly so you avoid injuries and overtraining. (trust me I have been there so you want to be careful)
It is also important to know that EPOC is influenced by the intensity of the workout, not the duration. You want to go as hard as you can during each exercise and allow yourself only very short recovery periods. So for all of you people out there who say you are "too busy to workout or too busy to get to the gym," this is perfect for you! A full HIIT workout does not take longer than 30 minutes and you can do it ANYWHERE. There is very little equipment necessary for most exercises so there is really no excuse.
If you go to my fitness tab, you can find some different HIIT workouts, but first try this one below at home! No equipment necessary for this one and should only take 20 minutes. I guarantee you that you will feel the full effects afterwards and have energy to get through the rest of your day. :)
_______________________________________________________________
Round 1
- Jump Squats 30 seconds
- Wide Arm Push Up Plank 1 minute
- High Knees 45 seconds
Do all 3 exercises with no break in-between, after all 3 are completed, you give yourself 30 seconds rest and repeat 2 more times
Round 2
- Jumping Lunge 30 seconds
- Mountain Climbers 30 seconds
- Elbow Planks 30 seconds
Do all 3 exercises with no break in-between, after all 3 are completed, you give yourself 30 seconds rest and repeat 2 more times
Round 3
- Burpees 30 seconds
- 12 push ups
- V ups 35 seconds
Do all 3 exercises with no break in-between, after all 3 are completed, you give yourself 30 seconds rest and repeat 2 more times
COOL DOWN AND STRETCH
