This is a major weight loss workout and and considered to sometimes being the best for losing fat! The idea behind HIIT is that you work extremely hard for a certain amount of time and then you slow it down to a low pace for certain amount of time, for example you sprint for 30 seconds and then you walk or jog for another 30 seconds, you would repeat this a number of times to complete this workout. There are so many benefits to training with HIIT, some of them being how time efficient it is, it’s effectiveness, your metabolism goes through the roof, you need no equipment but yourself and you can do it anywhere!
HIIT results in HGH levels, HGH is human growth hormone, this creates the burning of fats at a maximum rate while preserving the muscle mass that you already have. When training HIIT you also get what is called EPOC (excess post-exercise oxygen consumption) this allows you to lose weight for hours even after you complete your workout.
When training HIIT you must figure out what rest periods and maximum effort periods you are choosing. Shorter max effort periods allow more power into your sprints and this will result in more HGH being released, longer intervals will require more effort which will produce more calories burned, these workouts will increase fat burning and allow you to burn more fat after completion.
Short interval: 15-30 seconds
Longer interval: 30 seconds+
When resting you want to consider some things such as when you rest for longer periods you are able to put more effort in for the next sprint which will produce more HGH, it also reduces the risk of over-training. When resting for shorter periods this could result in lactic acid build-up, glycogen depletion and a better EPOC result!
An example of a HIIT workout that I would most likely want to use:
Warm up: 10 minute jog.
30 second sprint
45 second walk
30 second sprint
30 second walk
30 second sprint
45 second walk
complete 6 times resulting in a perfect 21 minute HIIT workout.
Don’t forget to cool down, I suggest going for a low paced jog for another 5-10 minutes and finishing up with some basic stretches.
-You cannot do this workout everyday! if you do, this will cause over training! You’re also recommended not training legs the day after either!
