Do you want to keep your body burning tons of FAT and CALORIES even after you are done exercising?
The good news is, there is a way to do that! And it does not require spending hours of exercising. Let’s face it, most people do not want to spend hours per day exercising. Or should I say, most people do not have that amount of time to spare from their busy schedule!
So what’s the special workout? It’s called HIIT training. Meaning HIGH INTENSITY INTERVAL TRAINING. It’s by far one of the most popular, coolest and most awesome ways to exercise today. HIIT is definitely the best way to strip off body fat. It will send your body into fat burning overdrive!
Now let’s take a look at what a HIIT training really is:
The main concept of HIIT is to exercise at intervals of different speed. It basically means that you’ll be working as hard as you can for a short amount of time, resting, then working hard again. A full HIIT workout can last anywhere from 10 minutes to 30 minutes Max. HIIT will increase your resting metabolic rate for the following 24 hours. Meaning you will keep burning calories and fat even while you are sleeping!
HIIT training can be done in any form of exercises. Treadmill, running, walking, bike, indoor or outdoor, skipping rope, elliptical, your own body weight routines, weights, anything that involves bringing your heart rate up for a short period of time, recovering, and then repeating.
Depending on your fitness level the time ratio can vary. For someone starting, a good ratio would be 1:4. Meaning, sprint for 15 seconds, and recover for one minute. Or sprint for 30 seconds and recover for 2 minutes. For a more advance person, it can be a 1:2 or even 1:1 ratio. Sprint for 30 seconds and recover for 1 minutes or sprint 1 minute and recover 1 minute. One of the things I love about HIIT is that there are so many options, and the routines are easily changeable to fit all fitness level.
I recommend doing HIIT training 1- 4 times per week. Always keeping 24 hour rest in between each HIIT training. Beginners start with 1-2 times per week, intermediate 2-3 times and advanced 3-4 times per week. To prevent any injury make sure you do a proper warm up before your HIIT training and cool down as well. Always drink lots of water to stay hydrated during the day.
What are all the benefits of HIIT training?
• Good for your heart: It’s been proven that HIIT training can help the heart be stronger and function more efficiently.
• Efficiency: HIIT is one of the most efficient forms of exercise you can do. Perfect for busy people, lazy people, anyone who wants to stay or get in better shape but do not have a lot of time.
• Burns more fat and calories: Research shows, you can have better results with a 15 minutes of HIIT routine than you can with an hour of running.
• No equipment necessary and portable: You do not need equipment and it can be done anywhere, in hotel rooms, living room, outside, park, gym, etc.)
• Lose fat, not muscles: Muscles allows us to metabolize carbohydrates efficiently (helps burns fat), recover from injury or illness, and maintain our resilience and health into old age. HIIT training will not reduce your muscle mass, it will shape your muscles and will help you lose fat quicker.
• Increases your metabolism.
• Stress reliever: Use the stress from a bad day to boost your intensity during the workout, and by the end of the HIIT session you’re completely relieved!
• Improve athletic performance: HIIT training can help increase speed, power, endurance, it has been proven to improve athletic performance in many areas.
• You don’t get bored: HIIT is super-versatile. This is why it is so fun! You can always do different HIIT routines so you will never get bored. Keeping it different every time is key so your body never adjusts to one intensity level.
HIIT exercises will push you to your limits. Continue pushing yourself to do better each time! It will make you stronger and fitter. And remember to always keep it fun!
I included a few different HIIT routines for you to use! Just click the buttons to download them. They’re free… Enjoy!