High Intensity Interval Training, or in short – HIIT, has skyrocketed in popularity during the last decade. HIIT is a form of interval training that involves short bursts of maximum intensity exercise followed by intervals of lower intensity exercise. and therefore requires the body to execute more force, and naturally burn more calories during both active and rest time
If you want to lose fat you need a caloric deficit. You either need to consume fewer calories, or simply burn more. But how can you achieve that without spending long hours at the gym, or completely starving yourself and potentially losing on important nutrients?
The ratio of the fat calories you burn during lower-intensity exercise is technically higher, but the number of calories you burn overall is lower — unless you exercise for a long, long time. Most people have a limited amount of time available for working out, so HIIT tends to be a more practical approach. HIIT takes less time and offers greater variety than steady-state cardiovascular exercise. No equipment is needed and it can be done anywhere. It also can help preserve muscle mass and increase your metabolism after you are done. HIIT can be done virtually anywhere with little to no equipment making it an inexpensive form of exercise, and can help you increase your fitness and lose weight, resulting in higher calorie burn, which encourage your body to burn the excess few pounds its been holding on to.
So how do you start? Simple.
While there are no special rules for performing a HIIT routine, here are 3 quick tips to get you started with your interval training:
1) Limit interval length to 10 minutes – If you’re doing one of your hard intervals and you can go longer than 10 minutes, then you probably aren’t exercising hard enough to generate a significant post-exercise calorie burning effect.
2) 100% effort 50% rest rule – Keep your rest time shorter than your work time. Ig you work for 20 seconds, rest for 10 seconds, if you work for a minutes, rest for 30 seconds, and so on.
3) Combine with weight training – This can be as simple as hitting the gym with a jump rope, and jumping as hard as you can for 30 seconds after each weight training set. Add body weight squats, push ups, pull ups, burpees… Everything goes, really.
Now that you know how to do high intensity interval training, it’s time to hit the gym and burn off those calories!