Many people try to burn fat by spending hours on a bike, treadmill, or elliptical while pretending they’re doing something else. Look around a typical cardio room and you’ll see people reading books, watching TV, and doing anything but concentrating on working out. Sure, it’s a great way to spend an afternoon, but exercise like that won’t help you lose weight and have a fit and toned body.
What is HIIT?
High-intensity interval training consists of intense levels of cardio performed for short periods, designed to maximize results for the time you invest. It’s a method practiced by firefighters, military personnel, NFL players, NBA players, and anyone who wants a faster, leaner, stronger body.
The beauty of HIIT is that you work so hard during that short period of time that your body actually spends the rest of the day recovering. Do you want to burn calories while sitting watching TV? You can with HIIT. In fact, after a session you will burn approximately 9 times more calories at rest than on a day when you did not do interval training.
Obviously, this training is intense. You will need to get out of your comfort zone and be ready to challenge your body. If so, the results are amazing: dramatic weight loss, improved cardiovascular fitness, and toned muscles.
Benefits of HIIT
The benefits of this type of training are enormous. Not only will you spend less time exercising, but you’ll also improve your body in ways you never thought possible. Your VO2 max, the maximum amount of oxygen your body can absorb during exercise, will skyrocket. After a few weeks of training, you’ll notice that your regular cardio sessions, long walks, runs, or just daily activities leave you breathless and more energized. This is a direct result of the quality of this type of training and speaks to the power of interval training.
I mentioned that HIIT also helps you lose weight, but it actually turns your body into a weight-burning hell. By exercising with these sessions, you’re actually changing your body’s Resting Metabolic Rate (RMR), which measures the number of calories your body burns at rest. These benefits will last for over 24 hours after each training session.
By conditioning your cardiovascular system, you’re also reducing your long-term risk of heart disease, age-related disability, and other illnesses.
HIIT Programming Examples
There are many ways to do HIIT training, here are some suggestions to get you started.
First of all, there are two types of interval training: maximal and submaximal. In total training, you want to run (or move) at a pace that causes your body to tire quickly. You want to be above your VO2 max, which means your body is struggling to deliver oxygen to your muscles. These movements must be accompanied by ample rest between efforts.
The second HIIT method involves doing longer strokes in such a way that you get close to your body’s VO2 max, but don’t exceed it. You will still feel tired and need to rest, however the effect will not feel as dramatic as with full workouts.
Full workouts will boost your body and increase your VO2. Submaximal efforts will train your body to perform at a high level for a longer period of time. Both are essential for weight loss, muscle development, and general fitness.
Sample Workouts: Total
For full workouts, you want to do short sprints, burpees, push-ups, whatever at maximum intensity for 15 to 30 seconds. You then want to rest for at least two minutes, repeating this pattern 6-10 times and always trying to get a better score on your chosen exercise each round.
For example: 100 meter sprint, 2 min rest, 100 meter sprint, 2 min rest, etc, etc.
Sample training: submaximal
Example A: Find a track where you won’t be disturbed. Start with an easy 5-minute jog. Once you feel warm, prepare yourself mentally. The goal of this exercise is to not stop for 10 to 15 minutes. Start jogging around one of the curves in the track. When you get to the straight, start running. When you get to the curve, continue jogging. Repeat throughout.
Example B:Heat for five minutes. Run at about 80% of your maximum intensity for 45-90 seconds. Follow with a 1-2 minute recovery. Repeat for 5-8 intervals.
HIIT can be done alone or combined with whatever workout you are currently doing. I strongly recommend that you don’t do HIIT after a weightlifting session because your muscles will already be fatigued. Rather, do your interval training first, and then later in the day do your weight training. Do not exceed 3 HIIT sessions in any given week. You will expose yourself to unnecessary injuries.
Do not get frustrated. This type of training is very difficult and takes time to get used to. Check your pace and try to improve every time you go out and exercise.
Diet
A fundamentally healthy diet is key to HIIT or any other workout you’re going to do. Make sure you eat full meals with protein, fruits, and vegetables. Consider adding a protein supplement to your diet to accommodate your body’s new exercise routine. Your body will need all the help it can get.
If you really want to lose weight and build muscle with HIIT, you should consider a nitric oxide supplement. Increases blood flow to the muscles. It will give your muscles exactly what they need to grow bigger, stronger and more powerful with every workout. It will improve your recovery time and give your energy and metabolism a boost.