High Intensity Training Workouts
Want to torch fat fast?. In the least time possible? Of course you do, that’s why high intensity training workouts are best for you. This type of training is commonly known as HIIT (high intensity interval training)
Any level of fitness can perform high intensity training workouts. But before you start any kind of exercise programme you must be given the OK by a professional such as a GP or medical physician.
Another good thing about HIIT, it can be done anywhere, at home, outdoors or even at the gym and can also be done equipment free, if you do want to add equipment as you get fitter then it’s easy enough to add in to a routine.
What Is HIIT?
HIIT is a training method that works on the principle if intensity. Before science progressed in sport and fitness it was commonly suggested that the heart rate zone between 55-65% was key to burning fat, if you have ever been to a gym you will see stickers stuck to machines telling you the different zones, what you will also see is people the same shape and same size following that 55-65% guide on that sticker……
The problem with the 55-65% “fat burning zone” is it doesn’t burn much fat!. Reason being is this, you are simply not pushing yourself hard enough.
Sure when you first start out it may have felt difficult but your body will adapt to this type of training very quick, and its extremely boring, you have to perform this for at least 20-30 mins for any kind of benefit……. yawn
Now high-intensity training workouts, on the other hand, feels so rewarding and it is. The way it’s performed is the exact opposite, You push yourself to 70 – 90% maximum heart rate. As you probably guessed your body can’t keep that up for long and that is where the intervals come in, for example, you push yourself as hard as you can for 1 minute and then rest for 30 seconds. sounds easy right?
I guarantee you that you would feel more tired and more accomplished in 10-15 minutes of HIIT than you would in 20-30 minutes of the cardio “fat burning zone”.
Another great benefit is the brain will release endorphins in response to the pain your feeling to make you feel absolutely fantastic, endorphins are kind like your body’s natural morphine
More and more people are starting to train this way and you should too!
Where is this evidence for high-intensity training workouts?
In 2011, the University of Ontario conducted a study of HIIT vs CT ( continuous training 55-65% of maximum heart rate)
20 men and 20 women were placed randomly to an HIIT group or a CT group. In the HIIT group, the subjects had to run on a treadmill with 4-6 bouts of flat out sprinting for 30 seconds, each bout was separated by recovery periods lasting 4 minutes.
The continuous training groups task was to jog on a treadmill for 30-60 mins at around 65% of their maximum heart rate.
Both groups did this 3 times a week for 6 weeks.
Ready to be shocked by the results?
After the 6 week study, The continuous training group lost a total of 5.8% of fat mass not bad, right? however the HIIT group lost a total of ….12.4% that is phenomenal!!, see the full study here
Let us break it down, you get double the results in half the time yes you read that right DOUBLE THE RESULTS IN HALF THE TIME!
Now in light of this case study and there is much more to support why HIIT is superior for fat loss what would you rather do?
Benefits Of HIIT
HIIT is not just good for weight loss but will help in many other ways to improve
- Blood pressure
- Aerobic and Anaerobic fitness
- Basal metabolic rate (BMR)
- Abdominal fat loss whilst maintaining muscle
You also have an effect called EPOC that takes place after you have done an HIIT workout. What is EPOC you’re probably asking yourself? EPOC stands for excessive post oxygen consumption also known as afterburn.
This process will help your burn more calories, up to 48 hours after you finished your workout due to the high demand of oxygen to replenish muscles fuel supply and cell repair.
My Personal Top 3 Simple HIIT Exercises
There is a multitude of HIIT exercises to do, here are my 3 that are simply and easy all 3 can be done from the comfort of your living room.
- Stair sprints – walk back down repeat 30 times, try and climb the stairs as fast as you possibly can
- Knee Highs – 1 minute flat out 30 seconds rest, put your hands out in front of you palms facing down then bring your left knee up to touch the hands lower and repeat with right knee must be done at fast pace so be on your tip tops
- Square Jumps – 1 minute flat out 30 seconds rest, bend at knees and jump forward thrusting through with arms and shoulders then jump to your right with both feet simultaneously jump back then to left and repeat.
Give these a try! and adjust the work period and rest periods if needed, your fitness will pick up really quick you want to aim for at least 10 mins work period all in all.
Aim to do these for 30 mins 3 times a week and post your comments to let everyone know how you got on.
Heart Rate Calculation
As we now know we have to raise our heart rate to 70-90% to receive the benefits of HIIT, easiest way to do this is take your age and deduct it from 220 that will give you your maximum heart rate, now you need to work out the magic 70-90% effort level, just put your deducted number in calculator and divide by 90% if that’s the intensity your aiming for. Mine would be 168.
High-intensity training workouts are the best type of cardio for fat burning. Something this powerful shouldn’t be ignored when it comes to shifting that stubborn belly fat! science and studies have shown this time and time again and it’s becoming more and more popular in the fitness world.
You may have heard of Insanity, it’s a DVD based on HIIT and gives fantastic results myself and many people I know have had massive results from it. check out my review by clicking here.
The best bit about HIIT is it is quick, cheap and can be done anywhere and still brings amazing results so NOW is the time to ACT.
Hope you have enjoyed this article and please leave any kind of feedback or if you want to ask a question just post a comment at the bottom all question will be answered.