High Intensity Interval Training for Lasting Fat Burning
Have you heard of high intensity interval training? If you haven’t, and you are looking for ways to get in a great workout without spending a ton of time at the gym, you definitely need to start looking into this workout strategy and its benefits. Below, we cover some of the background of high intensity interval training, and we also provide some tips on how you can start exercising this way whenever you are ready.
What is high intensity interval training?
This is a simple introduction to high intensity interval training. To date, we have had a more is better attitude toward cardio workouts. We have aerobicized ourselves to death and we have actually overworked ourselves unnecessarily. This better way of training is much better and though it is a bit exhausting at first--you are actually working faster and more effectively than the traditional cardio workouts. When you work out too much on cardio, you will burn out muscles and the vital protein that you need.
Important points of the high interval training
You will have to adjust your thinking and how you train to do this. Instead of concentrating on the long duration of training--you have to think intense and short. Instead of impacting the body for 40 minutes--you will be doing quick intervals for 20 to 40 seconds at the most intense points.
Workout examples
If you were on a treadmill you would start at 30 to 40 second intervals of medium speed, like a fast paced jog of sorts. Then you would turn it up a notch and do a faster run for 30 to 40 seconds. Then you bring it back down again. Now, the easier part of the workout which is akin to a fast walk is going to last you 30 to 90 seconds.
According to Self, you can do high intensity interval training right at home, such as in your living room, without any weights or equipment, using your own bodyweight for resistance that builds strength and burns calories. And, the best part is that you can do it all in just a half hour! Here’s how:
First, choose between doing the exercises for 30 seconds, and then resting for 30 seconds, or doing the exercises for 45 seconds, and resting for 45 seconds. You might want to start with 30 seconds and move your way up to 45 seconds as you get stronger and your stamina improves.
Here is the routine that you can follow. Do the most reps you can in the time you have chosen (30 seconds or 45 seconds). That would be one circuit, at the end of which you would rest for a minute. If you do it right, the circuits should take you about seven minutes each, so the workout will end up being a total of around 30 minutes.
- Butt kickers
- Reverse lunges
- Pop squats
- Downward dog to toe taps
- Skaters
- Forearm plank
The great thing about high intensity interval training is that you can refine the amount of time that you spend on every exercise, you can tweak the amount of time that you spend working out in total, and you can also change up the amount of time that you rest in between circuits if you want. Plus, with so many exercises to choose from, such as the ones listed below, you can continually change up your routine to keep things interesting:
- Push-ups
- Burpees
- Mountain climbers
- Flutter kicks
- Plank-ups
- Plank jacks
- Tuck-ups
What is the most important part of the high intensity interval training?
In order for you to reap the benefits of this training you have to make sure you are making the hardest part of the workout really hard. By hard--we mean you can’t have a conversation while you are doing it. You also feel like your heart is up and you can feel it and you are sweating. It has to be very intense to the point that you are thinking of the rest periods even more.
Why the high intensity interval training works this way
It is a way of boosting your metabolism and shocking it into burning calories fast. It prevents your body from getting into a peak zone and peaking out. When you peak out it means you are no longer able to go to a higher level of fitness than where your highest point has been. If you are varying your fitness level, then you are not allowing it to peak. This is the secret to the high intensity interval training.
Are you ready to give high intensity interval training a try? That’s great! Whether you exercise at home or you prefer to hit the gym to get your workout in, this style of exercise can really help you take your stamina and strength to the next level.
