22
Apr 10
High intensity interval training. I love it! This is one of the most effective ways to burn fat.
Experts say:
“In research, HIIT has been shown to burn adipose (fat) tissue more effectively than low-intensity exercise – up to 50% more efficiently.”
“HIIT speeds up your metabolism and keeps it revved up for some time after your workout. The bottom line is that HIIT training burns a greater number of total calories than low-intensity training, and more calories burned equals less fat on your body.”
What is HIIT?
High-Intensity Interval Training: is an exercise strategy that improves performance with short training sessions. These sessions involve a warm up period, several short, maximum-intensity efforts that are separated by moderate recovery intervals, and a cool down period.
In other words, your 60 minutes of low-intensity cardio is replaced with more effective, High Intensity Interval Training for as little as 15 minutes. The addition of explosions of speed into your comfortable pace will increase your power, muscle tone, speed, strength, endurance and best of all will melt the inches off.
You can do HIIT while running, cycling, walking, doing jumping jacks, you name it. You’re only limited by your imagination. Timing is crucial for HIIT.
What’s the best way?
Two options:
I love to use my audio programs from my e-book. I put them on my Ipod. I push ‘play’ and get moving. I don’t have to think twice about it. I love it.
I often use my Gymboss for intervals. I can use it for a variety of timing protocols. (Click on the link and scroll down to the Gymboss link to find out a sample workout and more info.)
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Read your article on HIIT. I have been doing HIIT for probably 1.5 years now. I love it….i do resistance training and HIIT on the same days (45 mins total) 3 times a week and do some other form of exercise in between those off days…(pilates, yoga etc.) although i have seen significant inches being lost, the weight is barely moving…..i was wondering if i should be adding in maybe some slow cardio (70% HR) for about 30 mins on my off days. Do you think this will help with the weight loss? i would say i am about 30 lbs overweight…..i have recently again looked at my diet and have in the past been making sure i have a deficit of calories of 742. that would be for 1 to 2 lbs weight loss a week. since i have seen no big difference in weight loss, i have doubled that deficit. some days i have a deficit of 2000 calories. I am eating no “white” carbs or sugar…..only fruits, veggies, protein.
Lisa,
Thanks for your comment. It sounds like you’re doing many things correctly with HIIT and nutritional modifications. Just curious, have you had a medical lately? Have you had your thyroid checked? How about gluten? Do you eat gluten products? Dairy? I”m asking because sometimes food sensitivities, such as gluten can have far reaching effects. Thyroid malfunction can be a result of gluten sensitivity as well. It’s all tied together. I suggest you watch the videos on the blog from Dr Peter Osborne, one is coming out in the next week or so as well. He’s a good friend and expert in this area. I’ve referred many clients to him and he’s helped remotely. Check those posts out and look into that as a possible answer.
You could always add 30 min of 70% low intensity cardio if you have the time and energy, but my thoughts are there’s more going on.
thanks for your response…. I do not eat dairy other than cheese and greek yogurt sometimes. and i stay away from the gluten even though I am not intolerant to the stuff. I will be going back to my doctor soon and bringing this up with him…..I do however have very low testesterone and have been on pills for about a year….they have helped alot with other issues i was having and i though maybe they would help with the weight loss…but no go..Thanks for pointing out the thyroid…..i have been wanting to get that checked and i think i will certainly bring it up on my next visit. Thanks again Shawna…..its nice to hear from someone that I am doing things right!