The vast majority of people who have problems with excess weight think that there is an easy fix, an overnight solution for their problem. Unfortunately, things aren’t that simple.
There is no magic pill that will rid you of those extra kilos that show up on your belly and make you feel uncomfortable when you visit the beach. However, there is a thing called high intensity interval training (HIIT). And it does wonders when it comes to losing weight.
High intensity interval training program (benefits and disadvantages)
Simply put, you have to work harder, not longer while exerting maximum effort through quick, intense bursts of exercise that are followed by short recovery periods.
That’s how you get your heart pumping, these intervals will kick it up in no time and you’ll burn calories and fat, of course, in less time. HIIT is way more efficient than low impact steady state exercise (LISS).
Essentials for weight loss
Before we go into details about the metabolic effects of high intensity interval training, we have to set few things straight.
Weight loss cannot occur in the blink of an eye.
And in order for it to happen, workouts have to be executed properly. By that we mean that you have to put in a lot of effort into your trainings but you also have to pay attention to some things outside of the gym.
To be precise, you have to eat a clean diet. That means consuming fewer calories than you burn during the day. And, of course, you also have to eliminate junk food. Last but not least, you have to come prepared.
Investing in quality compression clothing along with proper gym shoes and other equipment should give you the edge that you probably want if you aim at being efficient.
The metabolic effects of HIIT
Now that you know that HIIT workouts burn fat better, it’s time to take a look at some figures and explanations. Various studies show that high intensity interval training improves insulin sensitivity by anywhere from 23% to 58%. And this is quite important since insulin sensitivity boosts fat loss.
Another important aspect of HIIT is the post-exercise energy expenditure. According to Dr. Len Kravitz, HIIT increases post-exercise energy expenditure, e.g. excess post-exercise oxygen consumption (EPOC).
Dr Kravitz notes that after a HIIT session “oxygen consumption and caloric expenditure remain elevated as the working muscle cells restore physiological and metabolic factors in the cell to pre-exercise levels. This translates into higher and longer post-exercise caloric burn.”
And when we translate that into English, it means that after a HIIT workout, your body will continue to burn more calories than it would after a lower impact, steady state exercise like jogging or walking.
Last but not least, HIIT workouts trigger two key hormones:
These hormones (sometimes referred to as adrenaline and noradrenaline: the fight or flight hormones) are responsible for driving lipolysis, which is the breakdown of fat.
What’s more, a study from the Journal of Obesity noted that HIIT may play an especially important role in decreasing belly fat—that visceral fat that surrounds the organs in your stomach, and coincidentally, the area so many struggle to lose weight around.
Tabata Workout offers a fast method how to get into shape during four minutes with a high intensity of exercise. It is a forerunner of today´s HIIT training.
Moving on, the exercises below are great to incorporate into your usual routines or even to combine them and devise your own HIIT workout.
Start in a standard push-up position, and drop your body all the way down to the floor. Lift your hands off the ground for a second, then exhale while you press your body all the way back up. If you need to modify this move, just drop to your knees.
Start in push-up position, and lower your body to the floor. Get a big push off the floor and lift your hands off the ground before landing back in push-up position. To modify, drop to your knees.
Sit on the floor, with your heels touching the floor or lifted (more advanced) and your hands at your chest. Twist from side to side.
Lateral lunges with hops
Step your left leg out to your side for a lateral lunge, keeping your right leg straight. Bring left leg up to a 90-degree angle and hop on your right leg. Repeat on each side.
TRX one leg burpee
This exercise combines an explosive get-up with a TRX Lunge. Place foot into straps keeping all body weight on the supporting leg. Bring your upper body forward till your hands reach the floor and are parallel to your chest.
Extend both legs backwards till your in a plank position hold this for 1-2 sec’s then return the free leg to the floor roughly to the centre of your body with the heel firmly place on the floor, push through the heel to stand upright and finish with the two knees in alignment to complete one rep repeat for required reps.
- offers a simple yet challenging workout you can never outwork or outgrow
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It’s impossible to spot-reduce your way to flat abs overnight. However, it is possible to burn more fat efficiently by incorporating high intensity interval training into your fitness schedule. Eat clean and indulge in HIIT. You’ll see the results in no time!