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High Intensity Interval Training (HIIT) For Weight Loss, the Perfect Body, and Improved Fitness

Many people try and burn fat by spending hours on the bike, treadmill or elliptical machine while pretending to be doing something else. Look around a typical cardio room and you’ll see people reading books, watching tv and doing anything but really focusing on working out. Sure, it’s a great way to spend an afternoon, but that kind of exercise won’t help you lose weight and get a fit and toned body.

What is HIIT?

High Intensity Interval Training is an intense level of cardio performed for short periods of time, designed to maximize results for the time you invest. It’s a method practiced by firefighters, military personnel, NFL players, NBA players and anyone else who wants a faster, leaner and stronger body.

The beauty of HIIT is that you work so hard for such a short period of time that your body actually spends the rest of the day recovering. Want to burn calories while you’re sitting watching TV? You can with HIIT. In fact, after a session you’ll burn approximately 9 times more calories at rest than on days you didn’t do interval training.

Obviously, this training is very intense. You need to push yourself out of your comfort zone and be ready to challenge your body. If so, the results are amazing – dramatic weight loss, better cardiovascular conditioning and toned muscles.

The benefits of HIIT

The benefits of this type of training are huge. Not only will you spend less time exercising, but you’ll actually improve your body in ways you never believed possible. Your VO2 max, the maximum amount of oxygen your body can absorb during exercise, will skyrocket. After a few weeks of training, you will find that your regular cardio sessions, long walks, runs, or just everyday activities leave you feeling less winded and more energetic. 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, in reality, it turns your body into a weight-burning inferno. By exercising with these sessions, you are actually modifying your body’s resting metabolic rate (RMR), which measures the number of calories your body burns at rest. These benefits will last up to 24 hours after each training session.

By cooling your cardiovascular system, you also reduce your long-term risk of heart disease, age-related disability and other illnesses.

Examples of HIIT Programming

There are many ways to do HIIT training, here are some suggestions to get you started.

First, there are two types of interval training: all-out and sub-maximal. In all-out training you want to sprint (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 supply oxygen to your muscles. These movements should be supplemented with enough rest between efforts.

The second HIIT method involves performing longer movements in such a way that you approach your body’s VO2 maximum, but do not exceed it. You’ll still feel tired and need rest, but the effects won’t be as dramatic as an all-out workout.

All-out exercise will push your body and increase your VO2. Sub-maximal effort will train your body to perform at a high level for a longer period of time. Both are important for weight loss, muscle building, and general fitness.

Example Exercises – exhaustive

For an all-out workout, you want to do short sprints, burpees, push-ups, whatever at max intensity for 15 – 30 seconds. Then you want to rest for at least two minutes, repeat this pattern 6 – 10 times and try to always get a better score in your chosen exercise each round.

For example: 100 meter sprint, 2 minute rest, 100 meter sprint, 2 minute rest, etc.

Example Exercise – Sub-maximal

Example A: Find a track where you won’t be disturbed. Start with an easy jog for 5 minutes. Once you’re warmed up, prepare yourself mentally. The goal of this exercise is to not stop for 10 – 15 minutes. Start jogging around one of the turns of the track. When you reach the straightaway, start sprinting. When you reach the corner, continue jogging. Repeat for the entire time.

Example B:Warm up for five minutes. Sprint at about 80% of your maximum intensity for 45 to 90 seconds. Follow up with a 1 – 2 minute recovery. Repeat for 5-8 intervals.

HIIT can be done on its own or combined with any exercise you are currently doing. I highly recommend not doing HIIT after a weight lifting session because your muscles will definitely be fatigued. Instead, do interval training first and then, later in the day, do your bodyweight routine. Do not exceed 3 HIIT sessions in any given week. You will expose yourself to unnecessary injuries.

Do not be disappointed. This type of training is very difficult and takes time to get used to. Pace yourself and try to improve every time you go out and exercise.

Diet

A healthy basic diet is key to HIIT or any other training you will be doing. Make sure you eat a complete meal 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’re serious about losing weight and building muscle with HIIT, you should consider nitric oxide supplements. It increases blood flow to the muscles. It will give your muscles what they need to grow, bigger, stronger and more energetic with every workout. It will increase your recovery time and give you a boost to your energy and metabolism.

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