HIIT Explained
A Great Way to Burn Fat Without Losing Muscle Mass.
High Intensity Interval Training is a quick explosive way to burn fat. Basically after a warm up you sprint for 1min, then jog for 2mins then go back to sprinting, then running and so on and so on for 20mins. The more fit you become the longer and faster you will be sprinting, but you always stick to 20mins.
It only takes 20mins, you will not feel as tired as if you were running for an hour, but you will have burned off the same amount of calories. HITT should be done 2-3times a week. Remember to warm up and cool down. And if your lifting weights do your lifting 1st. Dont do any exercise before eating breakfast, this exercise is high intensity and you may get dizzy and passout if your not well fuelled. Personally I like to use a protein shake prior to HIIT and that's it. But its really up to you, I certainly wouldn't want to try HIIT whilst fasted.
VERY IMPORTANT - Take it slow, its much harder than it sounds.
Program Ideas
Warm up= (slowly building your heart rate to 130-150)
Cool down= (bringing your heart rate down to 110-130)
S= sprinting (fast enough to last only 1min)
R=running (fast enough to last only 3mins)
W= walking (at a pace to keep your heart rate high-swinging your arms)
Begginers - run, sprint, walk
Warm Up
R-2min
S-1min
W-3min
R-1min
S-1min
W-3min
R-2min
W-2min
R-2min
W-2min
Cool Down
Intermediate - sprint, walk
Warm Up
R-2min
S-1min
W-1min
S-1min
W-1min ............. Continue 1min walk and 1min sprint for 20mins
Cool Down
Advanced - sprint, run
Warm Up
R-3min
S-1min
R-2min
S-1min
R-1min.................... Continue 1min run, 1min sprint for 20min.
Cool Down
This can of course be used in whatever CV program you like, if you enjoy rowing more than running then imply transfer it onto the rowing machine, its very versatile and can suit your fitness level perfectly.
After each session you should feel terrible, but get home and have a shower and some food and the benefits kick straight in. Enjoy!
High Intensity Interval Training is a quick explosive way to burn fat. Basically after a warm up you sprint for 1min, then jog for 2mins then go back to sprinting, then running and so on and so on for 20mins. The more fit you become the longer and faster you will be sprinting, but you always stick to 20mins.
It only takes 20mins, you will not feel as tired as if you were running for an hour, but you will have burned off the same amount of calories. HITT should be done 2-3times a week. Remember to warm up and cool down. And if your lifting weights do your lifting 1st. Dont do any exercise before eating breakfast, this exercise is high intensity and you may get dizzy and passout if your not well fuelled. Personally I like to use a protein shake prior to HIIT and that's it. But its really up to you, I certainly wouldn't want to try HIIT whilst fasted.
VERY IMPORTANT - Take it slow, its much harder than it sounds.
Program Ideas
Warm up= (slowly building your heart rate to 130-150)
Cool down= (bringing your heart rate down to 110-130)
S= sprinting (fast enough to last only 1min)
R=running (fast enough to last only 3mins)
W= walking (at a pace to keep your heart rate high-swinging your arms)
Begginers - run, sprint, walk
Warm Up
R-2min
S-1min
W-3min
R-1min
S-1min
W-3min
R-2min
W-2min
R-2min
W-2min
Cool Down
Intermediate - sprint, walk
Warm Up
R-2min
S-1min
W-1min
S-1min
W-1min ............. Continue 1min walk and 1min sprint for 20mins
Cool Down
Advanced - sprint, run
Warm Up
R-3min
S-1min
R-2min
S-1min
R-1min.................... Continue 1min run, 1min sprint for 20min.
Cool Down
This can of course be used in whatever CV program you like, if you enjoy rowing more than running then imply transfer it onto the rowing machine, its very versatile and can suit your fitness level perfectly.
After each session you should feel terrible, but get home and have a shower and some food and the benefits kick straight in. Enjoy!