What if I told you that you could burn more fat by doing less cardio? Well, with High Intensity Interval Training (also known as HIIT) you can do just that - burn more fat while spending less time in the gym. This is still a fairly new and cutting-edge type of cardiovascular training.
How HIIT Works:
With HIIT, you will be working harder than you normally work but for about a quarter to a half of the time that you would normally spend on the cardio machine of your choice.
HIIT is so intense and effective that you only need 15 to 20 minutes, at the most! Here’s What You Do: Perform a 5 minute warm-up. You can jog, do jumping jacks, whatever.
Just get your body warmed up and ready to go. Then take time to stretch properly and you are ready to begin. Start at a moderate pace for 1 minute, then crank up the pace to 90 or 95% of your Maximum Heart Rate (MHR).
Continue at this effort for 15 to 20 seconds, then slow down to your starting pace for another minute followed by another all-out sprint for 15 to 20 seconds.
To achieve a similar result without running or using any machines you can pick a spot then jump as high as you can, as fast as you can over and over for 30 seconds followed by resting for 30 seconds. Repeat this for no more than 15 minutes.
Benefits Of HIIT
A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees lose nine (yes, 9!) times more fat than those who trained the traditional way (moderate speed for 20-60 minutes). Combine HIIT with your weight program and you boost your metabolism through the roof!
The Reason HIIT Is So Successful: When you work at a high intensity, you burn more total calories per pound of body weight. High intensity workouts such as weight training and HIIT boost growth hormone levels and elevate the body’s metabolism throughout the entire day! What does this mean for you?
The more calories that you burn in a day, the more weight you are able to lose. Even if weight loss is not your goal, HIIT is for you.
Athletes will see better gains from doing HIIT cardio as opposed to traditional cardio. Unless you are training for a marathon, you do not keep a constant pace during your sport.
All sports whether it be soccer or football, even baseball or basketball have a point where you need to change gears and hit a full sprint. HIIT will not only help your cardiovascular system, but will train the anaerobic ATP/CP system as well.
Not only will you increase your cardiovascular endurance, but you’ll improve your raw speed and explosiveness as well!