Are you tired of solely jogging on the treadmill? Are you seeking to incorporate more variations into your workout regime? If you are, then HIIT might be the best choice for you.
HIIT stands for High Intensity Interval Training. It is a type of cardiovascular exercise in which low to moderate intensity intervals are alternated with high intensity intervals. In other words, all you have to do is put maximum effort in performing your workouts followed by short periods of active rest.
How exactly does HIIT contribute to weight loss?
- Use fats as fuel
According to one of the journals published by American Journal of Physiology, a group of participants did H.I.I.T for 6 weeks, and the results indicated an increase in the amount of special proteins which would carry fat into the mitochondria by up to 50 percent! The best thing about high intensity workouts is that the fat-burning effect takes place afterwards.
- Speeds up metabolism rate
The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate. Just like any form of cardiovascular exercise, performing H.I.I.T speeds up your metabolism rate. This enables your body to continue burning fat while you’re at rest. According to Dai Manuel, using the H.I.I.T technique will allow you to burn twice as much fat compared to doing weight lifting.
3. Strength & Stamina
Another great reason to incorporate H.I.I.T into your daily workout regime, is that it helps build stamina and strength. Although regular HIIT usually calls for a 2:1 ratio of exercise to rest in order to maximize fat loss, using a 1:1 ratio of 20 seconds of exercise to 20 seconds of rest is important for maximizing muscle strength, power and size — and it will still maximize fat loss because the rest interval remains quite short.
H.I.I.T Workouts for Starters
Now, how do you personalise your H.I.I.T workout program? I personally think that, anything that can be balanced between giving it all you got and taking it down a notch, is HIIT.
A common example of H.I.I.T would be running on the treadmill. You could attempt running above 80% Max Heart Rate for 30 seconds and then jog at 60% Max Heart Rate for another 30 seconds or even lesser.
However, if you would like to incorporate some variations to make your workout more interesting, you can try these programmes out:
|Full Body||Upper Body||Lower Body|
High Knees 30s
Body Plank Jacks 30s
|Push Ups 30s
Bench Dips 30s
|Hop Squats 30s
Jumping Jacks 30s
Jumping Lunges 30s
Spider Planks 30s
Butt Kickers 30s
|*Repeat as many times as possible
* You may gradually increase the rest time after each set
About Cassandra Woo:
I’m a full-time law student and a self-proclaimed fitness addict. Apart from lifting weights, I’m also a part-time HIIT instructor. For more details, please check out my instagram instagram: CassandraaWoo and also my Youtube Channel: TheTinyBeast