Want to burn more fat than ever and spend LESS time in the gym?? – HIIT is your answer

Burning Fat with High Intensity Interval Training

Here’s a great way to spend less time in the gym and achieve better results!

“HIIT” stands for High Intensity Interval Training. HIIT training is the quickest and most effective way to burn fat. Numerous studies have shown conclusively the positive fat burning effects of HIIT. Here are just a few results from recent studies;

A study conducted here in Australia tested women who performed 8 second sprints followed by 12 seconds complete rest. The interval group lost 6 times more body fat than the other group who performed a 40minute cardio program at 60% of their maximum heart rate.

The main reason that HIIT training will help burn more fat than long-slow cardio sessions appears to be the effect that HIIT has on your resting metabolism. Studies have shown people who performed HIIT burned 10% more calories during the 24 hours following the training than those performing traditional cardio programs.

Another study reported that 6 weeks of HIIT increased the amount of unique proteins in the muscle that are responsible for carrying fat into the part of the cell where it is burned for fuel, by up to 50%. Increasing the number of these proteins means that more fat can be burned up for fuel during workouts and also when resting.

So now that you know how amazing this training is when it comes to burning your unwanted fat, the only thing left to do is tell you how to do it!

The great thing about intervals is that you can choose from any exercise, not just running. Stationary cycles and rowing machines work great as you can really go 100% during your “on time” and then just sit and complete rest during your “off time”. Choose whichever method you prefer, you will stick with it longer that way.

Here is a progression for a beginner wanting to start HIIT – 3-5 sessions per week

Week 1 – 15 second sprint followed by 1 min rest, 8-10 sets

Week 2 – 20 second sprint followed by 1 min rest – 8-10 sets

Week 3, 4 – 20 second sprint followed by 40 seconds rest – 6-10 sets

Week 5, 6 – 20 seconds sprint followed by 20 seconds rest – 6-10 sets 

The one thing to remember when doing your intervals is that the sprint must be just that, a 100% intensity, maximum effort.

When you work your body at those high intensities, expect to see dramatic results and FAST!!

Cheers,

Drew