Burn More Fat In Less Time With High Intensity Interval Training

High intensity interval training (HIIT) is an excellent way to burn fat, improve fitness and save a ton of time in your home workouts. Making a few simple changes to the way you exercise can give you astounding results in a short space of time! You can actually work out for 1/2 the time and lose over 4 times as much fat...

Now that's what we call bang-for-your-buck!


"So What Is High Intensity Interval Training?"

It basically means alternating between high and low intensity effort. For example, you might - Sprint then jog, sprint then jog, sprint then jog etc.

This alternating action is far more effective for weight loss than just doing aerobic exercise. In fact, a study completed at Laval University has shown it to be up to 9 times more effective at burning fat! This is for 2 reasons:

  1. You use more calories overall because high intensity really means HIGH INTENSITY. It should be done at about 95% of your maximum heart rate.
  2. Your metabolism gets a boost so you burn more fat... even when you're not working out :)

Normally high intensity interval training is used during aerobic exercise. This helps you quickly build up your aerobic capacity. That's fancy talk for general fitness.


You can also do high intensity interval training with resistance exercises. This is a great foundation for your time saving exercise program. This will help you build a toned and sexy physique... even if you don't have loads of free time.


"How Do I Do Interval Fitness Training?"

Easy, just use the workout guidelines below!


HIIT guidelines

Ratio of low intensity to high intensity 1 1/2 : 1
Workouts per week 2-3 workouts
Rest between sessions 24 - 48 hrs
High intensity time 15 sec - 1 min
Low intensity time 25 sec - 1 1/2 min
Number of intervals 5 - 8 intervals

Lets go through a couple of examples to paint you a better picture...


Example 1 - Treadmill Work out

You could do high intensity interval training workouts on a Monday, Wednesday and Saturday. This will give your body enough time to recover between each one. They can be quite intense so you'll definitely need the rest time.

Before you start your sessions just warm up on the treadmill for about 5 mins. This gets the blood flowing and loosens you up so that you don't get injured.

  1. Now turn up the speed until you're sprinting. Time this for about 1 min.
  2. Now turn it down to a slow jog for 1.5 mins. - This is very important. Make sure you're going slow enough to recover before your next set.

Keep repeating those two steps until you've completed 6 intervals.

Not bad huh, a complete fat burning workout in less than 20 mins.


Example 2 - Bicep Curls

The principles of this example are exactly the same as above, just with a different exercise... dumbbell curls.

Before you begin, setup one light dumbbell and one heavy dumbbell. This way you can swap between them easily.

  1. Do as many reps of the heavy dumbbell as you can in 20s. Then quickly put it down and...
  2. Pick up the light dumbbell. Keep doing repetitions slowly for approximately 30s.

Keep repeating steps 1 and 2 for about 5 sets. Easy as pie!

It's so easy to make these changes to your home training. And the rewards are definitely worth it. It's hard to believe that you can workout for less time and get far superios results... but it's true. It's an awesome example of working smarter not harder.


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