Using HIITs To Reduce Bodyfat

HIITs or High Intensity Interval Training is my number one, by far, method for losing body fat. The concept is to increase intensity for a short interval then alternate back to less intensity for another interval. This should be done in a consistent back and fourth nature. 

They can be done using just about any form of cardio including the bike, stair master, eliptical or treadmill. It is recommended that you keep the sessions to a maximum of 30 minutes and if done right, you will not want to continue after the 30 minute period.

The different periods for the can be used based on your experience and cardiovascular ability.

Good Periodization For HIITs

How effective HIITs are going to be for you is going to significantly depend on your motivation level. Keeping it as intense as possible for the duration of the exercise is important. Here are a few examples of how you can break up the periodization of intense exercise.

Moderately Intense

3 Min Warm Up
30 Second Sprint
2 Minute Light Jog or Fast Walk
30 Second Sprint
2 Minute Light Jog or Fast Walk

Intense

3 Min Warm Up
30 Second Sprint
1 Minute Light Jog or Fast Walk
30 Second Sprint
1 Minute Light Jog or Fast Walk

Very Intense

3 Min Warm Up
30 Second Sprint
30 Second Light Jog or Fast Walk
30 Second Sprint
30 Second Light Jog or Fast Walk

As you can see, the period of "rest" becomes shorter as the intensity builds. The sprinting section should be an all out as fast as possible sprint.

Why HIITs Work Better Than Other Cardio Methods For Burning Fat

According to research, HIITs increase the resting metabolic rate for up to 24 hours after the exercise was performed. This gives it a much better overall benefit for those who are looking to burn fat.

HIITs also don't need to be performed with strictly cardio exercise. You can do it with bodyweight exercises, and more. The same basic principal applies, increase your intensity over a certain period of time.

Make sure that when you do HIITs, you do them as intensely as possible. For any questions please leave them in the comments below!