HIIT — the Secret to Lose 30 Pounds in 2 Weeks

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When most people think of cardio, they think of very long, boring jogs, or endless hours about the elliptical.
I’ve got good news for you: there’s a method of cardio that takes much less time and is much superior to jogging to help you burn fat. It’s called High-Intensity Interval Training (HIIT) and this article will give you the basics so you can take your body to a new fitness level.
The picture to the right shows an extreme example of the different training outcomes of a marathoner (“steady state” cardio) and sprinter (high-intensity interval training cardio). While these people obviously possess different body types and genetics, the photo is still revealing.

High-intensity interval training (HIIT) is a form of exercise characterized by periods of hard work followed by brief periods of recovery or rest. This form of exercise is a highly efficient means of improving your fitness level and burning body fat. Why is HIIT superior to steady state cardio like jogging when it comes to extra fat burning? It’s because your body primarily uses sugars (glucose) during the intense exercise bout and uses stored body fat during the recovery phase and also post-exercise (See: Afterburn Effect).
You can perform HIIT using gym equipment, various cardio formats, and weighted or bodyweight exercises. In other words, that you can do HIIT whether you possess a gym membership or not really. You can spend money on some basic equipment or simply rely on your bodyweight and some simple forms of cardio.
In the gym, you may use a treadmill, elliptical, row model, stationary bike, step mill, Stairmaster, dumbells, etc. Additionally, you can run, bike, leap rope, swim, or perform plyometrics. You can even do an HIIT workout making use of weights. There are many variations and methods to benefit from this training method.

Let’s all concur that the quickest method to burn fat is not a slow, 60-minute program on the elliptical. In fact, if you want to see results, you’ve got to think quick. Go shorter and lose even more? Here’s why high-intensity intensive training (HIIT) works for weight reduction.

Fat Burn

HIIT training involves brief intervals done at nearly your max effort, accompanied by longer, slower recovery periods or rest. The trick to HIIT can be in how hard you function throughout your intense intervals. Your objective is to work through at 90 percent of your max, which trains the body to work anaerobic setting, which helps you are more effective at creating and using energy. The effect? Your body’s fat-burning potential raises and the pounds melt off.

Afterburn

You put in your time and effort, and now it is time to reap the huge benefits. Another way HIIT supports weight reduction is through its afterburn impact, or the calorie consumption you burn if you are sitting on your sofa and congratulating yourself on completing your workout. Those short, extreme bursts of workout help build muscle and boost your resting metabolism rate, which means that your 20-minute workout eventually ends up burning more calorie consumption throughout the day than in the event that you took a sluggish, easy jog on the home treadmill.

The first issue is total calories burned while exercising. In the event that you walk off 100 calorie consumption, 85 of which result from fat shops, that isn’t as effectual as spending that point in a moderate operates that burns 200 calories with 100 via fat. And that, in turn, isn’t as effective as spending that time doing sprint intervals that burn off 500 calories with 150 coming from fat.
Calories burned while exercising isn’t the whole story, though.
Studies such as those conducted by Laval University, East Tennessee State University, Baylor College of Medicine, and the University of New South Wales have shown that shorter, high-intensity cardio sessions result in greater fat loss over time than longer, low-intensity sessions.
A study conducted by The University of Western Ontario gives us insight into how much more effective it really is. Researchers had 10 men and 10 women train 3 times per week, with one group doing 4-6 30-second treadmill sprints (with 4-6 minutes of rest in between each), and the other group doing 30-60 minutes of steady-state cardio (running on the treadmill at the “magical fat loss zone” of 65% VO2 max).
The results: After 6 weeks of training, the subjects doing the intervals had lost more fat. Yes, 4-6 30-second sprints burns fatter than 60 minutes of incline treadmill walking.

How To Do It

Now that you’ve seen how effective high-intensity training can be for fat loss, how is it done?

The absolute easiest way to start this type of training is to get on a cardio machine at the gym and select the interval training program. As you’ll see, you’ll start off with a fairly light warm-up cycle, after that quickly jump up to high strength level for a brief burst. You’ll then drop back again down to a minimal level for a time period, then back up to high level again, repeated many times and finishing with a proper cool-down period.

The repetition of the intervals may be the nuts and bolts of high intensity intensive training. You can also take action manually by adjusting your strength level along over short intervals.

For example, do 30 mere seconds at high power then 30 seconds at low power. Do it again. It is rather simple and very effective.

Another excellent way for doing high-intensity training is named aerobic interval training. It really is essentially the same idea as the previously explained intensive training, however, the work intervals are much longer with the intensity level relatively lower. A good example will be running at a speed that you could only keep up for approximately five minutes then walking for 2 mins then running 5 more mins, walking 2 minutes, etc.

High-intensity training can be applied to any form of cardiovascular exercise. Anything from walking/sprinting to swimming to bike riding will work perfectly. I would recommend doing his type of training 2 to 3 3 times per week for best results. As always, be sure to consult with your physician before starting any exercise program.

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