HIIT consists of bouts of high-intensity activity followed by a slower pace of activity, referred to as a recovery period. Indoor cycling classes are an example. This type of training incorporates sprints and simulated hill climbs with slower-paced recovery periods.
I can’t confirm HIIT as a magic fat-burning technique, but it does beat the monotony and boredom that inevitably come with the typical 45 minutes of steady cardiovascular training. Some studies have shown that you burn more calories post-cardio and sustain an elevated metabolism longer after a HIIT session than you do after conventional cardio training.
A simple type of HIIT exercise is 30 seconds of intense activity mixed with 30 seconds of regular activity.
Here’s an example of a 20-minute jogging/running HIIT treadmill session (the same can be done on a bike, elliptical machine or stair-climbing machine). Beginners might want to replace the jogging portion with a brisk walk and the sprinting portion with jogging.
Warm up with a brisk, five-minute walk. Jog for 30 seconds, sprint for 30 seconds, then jog again for 30 seconds. Repeat this cycle. Cool down with a brisk, three-minute walk. When using a bike, elliptical machine or stair machine, alter the level during your sprint periods so they are challenging. If you are training at a track, try jogging around the curves and sprinting during the straightaways. Or, if you are jogging on a street, sprint from one telephone pole to another (or any type of marker), jogging between sprints.
If you are new to HIIT, start with a five-minute session and increase the length of the sessions by one minute on subsequent days. Follow a HIIT program for eight weeks to gauge its results. Strive for three to five HIIT sessions a week, alternating with weight-training days.
For those bent on using the HIIT method to lose weight, make sure you follow a clean diet. Instead of drastically reducing calories, try cutting your intake by 500 calories. This could be as simple as forgoing dessert, replacing your midday candy bar with a piece of fruit and a handful of almonds, or decreasing portion sizes.
I can’t confirm HIIT as a magic fat-burning technique, but it does beat the monotony and boredom that inevitably come with the typical 45 minutes of steady cardiovascular training. Some studies have shown that you burn more calories post-cardio and sustain an elevated metabolism longer after a HIIT session than you do after conventional cardio training.
A simple type of HIIT exercise is 30 seconds of intense activity mixed with 30 seconds of regular activity.
Here’s an example of a 20-minute jogging/running HIIT treadmill session (the same can be done on a bike, elliptical machine or stair-climbing machine). Beginners might want to replace the jogging portion with a brisk walk and the sprinting portion with jogging.
Warm up with a brisk, five-minute walk. Jog for 30 seconds, sprint for 30 seconds, then jog again for 30 seconds. Repeat this cycle. Cool down with a brisk, three-minute walk. When using a bike, elliptical machine or stair machine, alter the level during your sprint periods so they are challenging. If you are training at a track, try jogging around the curves and sprinting during the straightaways. Or, if you are jogging on a street, sprint from one telephone pole to another (or any type of marker), jogging between sprints.
If you are new to HIIT, start with a five-minute session and increase the length of the sessions by one minute on subsequent days. Follow a HIIT program for eight weeks to gauge its results. Strive for three to five HIIT sessions a week, alternating with weight-training days.
For those bent on using the HIIT method to lose weight, make sure you follow a clean diet. Instead of drastically reducing calories, try cutting your intake by 500 calories. This could be as simple as forgoing dessert, replacing your midday candy bar with a piece of fruit and a handful of almonds, or decreasing portion sizes.
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