By: Lauren Rae, CPT at TRYM Fitness and Sunwarrior Contributing Writer
Are you stuck in a fat-loss rut? The hard work is going in, and no inches coming off. Our bodies prefer a consistent level of energy output to be able to plan for famine by holding onto necessary fat stores. Is your body running the show? Take back the reigns by using a highly researched technique called High Intensity Interval Training (HIIT) to cause muscle confusion and heart rate fluctuation. This workout is sure to stir things up and have your body letting go of those tricky fat stores.
HIIT, also known as the Tabata method (named after and created by Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of Fitness), is defined by a workout that alternates quick, intense bursts of activity followed by fixed periods of less-intense activity or even equal periods of complete rest.
The beauty of this program is any exercise can be incorporated into HIIT training. However the basic outline of the HIIT is as follows:
- 4 minutes in length
- 20 seconds of intense training
- 10 seconds of rest
- Total of 8 sessions or rounds
5 reasons to use HIIT so you don’t hit a wall in your fitness journey:
1. More effective workouts in shorter periods of time.
Have a busy schedule and never enough time to train? Twenty minutes of HIIT is just as effective as an hour of steady heart rate training. Stop wasting time and hit it hard for a shorter, more effective workout.
2. Burn more fat. Period!
The intense effort sparks serious fat-loss as well as an extended recovery period, therefore burning more fat for longer periods of time post-workout. That means the harder you work, the more calories you continue to burn for the next 24–48 hours.
3. No Gym membership necessary
Tired of wasting monthly dues at your local gym? Skip the gym for some fresh air and try sprint intervals outdoors, mixed with jump-ups on a park bench or bleachers. The fresh air will increase your energy and you can get a dose of vitamin D from the sun.
4. Heart health
Pushing past the aerobic state into anaerobic fluctuates and strengthens the heart, increasing your cardiovascular health. Proper rest periods ensure you never reach a catabolic state.
5. No more workout boredom!
Ever find yourself tired of looking at the walls in between sets? HIIT training will have you so focused on your rest period in between intervals you won’t have time to be bored! Utilizing resistance equipment or body weight really creates endless options for your workout combination.
The jury is in. Fitness experts and doctors agree, the higher the intensity, the shorter total time of your workout and the greater benefits you’ll receive during and after your workouts. Try HIIT for 15–20 minutes, 3 or 4 days a week, and watch your fat-loss transformation begin!
