High Intensity Interval Work outs

When it comes to fat burning, the most pervasive methodology involves interminable sessions of cardiovascular activity done at a steady state. Where cardio is concern, the theory has always been more


is better for fat loss. However, this methodology is quickly becoming old news in the light of HIIT work outs. Yes, with HIIT, the work outs are shorter, but you’ll actually be working harder than if you used the elliptical for an hour. Think about it this way, what burns more gas, stop and go city traffic for 20 minutes or putting your car in cruise control and going down the high for an hour? The stop and go traffic is going to burn up more of your fuel than going down the highway, and same holds for your body.

Here are some benefits from a HIIT work out:
  • HIIT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts, like when you have to push to make it up a hill, sprint the last few hundred yards of a distance race, or run and hide from your spouse when they won’t stop nagging you about the dishes.
  • HIIT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.
  • HIIT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.
  • HIIT appears to limit muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.
  • To get the benefits HIIT, you need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.​
So, what exactly is a HIIT work out? Well, HIIT stands for High Intensity Interval Training and that means you work as hard as you can for a certain amount of time and then break for another block of time and repeat as many times as desired. Usually a HIIT work out lasts no longer than 20-30 minutes.
Now that you know how a HIIT work out can benefit you, let’s take your cardio off the treadmill and try out this HIIT work out:
Do each exercise for 30 seconds with a 30 second break in between. Repeat for 3 rounds!
Body weight squat
Med Ball Slam​
Push up
TRX row
Forward lunges​

Big Rope Drills
Plank with shoulder tap
Wall Ball

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