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Hiit routines to burn more fat

Updated on February 13, 2014
Beach Volleyball
Beach Volleyball

High intensity Interval Training

HIIT as most people call it, is fairly new as a training method for average people. The definition of HIIT is short bursts of intense physical effort, followed by a period of lower effort, then repeat. HIIt has been used for years for track and field and other top athletes with great success. It is not easy, it will test you to the max, but the benefits to muscle building as well as fat loss are huge. You can get rid of that last bit of fat around your middle or on you thighs, and you don't have to do it for hours. High intensity interval training will accelerate your bodies fat burning substantially.

Why do high intensity interval training

The studies have shown you can burn more fat, not loose muscle, and get it done faster. The whole workout only takes 15 to 20 minutes. The high intensity interval training method was first discovered from looking at how track sprinters train, and seeing that they have extremely low body fat and don't run for hours every day. IF You look at the long distance runners, they are very thin and have a low body fat, but they have very low strength and muscularity. Track sprinter on the other hand, have a low body fat and are also muscular. Long sustained cardio will burn fat, but it also burns up muscle tissue. If you want to have low body fat and be muscular, weight training and high Intensity Interval Training is the answer.

Long sustained cardio is also boring for many people. One reason why a lot of people don't like walking or jogging long distances is it can be boring and It takes a lot of time.


How to do high intensity interval training

First thing is to get a heart rate monitor to work it for maximum results.  Find your max heart rate. 220-your age= max heart rate.  You can then customize the program to fit your fitness level. Pick an exercise that you enjoy that you can do intense and slower. I like sprinting and walking in the summer outside, and stationary bike in the winter inside.

To start you do a warm up to get your heart rate up to about 65% of your max heart rate. Warm up for 3 to 5 minutes. Then you start the high intensity interval training cycles. Run close to as fast as you can for 30 sec. check heart rate. You are shooting for 85% to 90% of your max. After the 30 sec of high intensity, you slow it way down to a walk. Walk at a normal speed for about 90 seconds. You want your heart rate down in the 70% max area. You need to make sure you get it down low enough so you can recover. Then do another cycle of 30 sec. intense and 90 sec. walk to recover.

Start out with 6 cycles. Work your way up to 10 cycles. When you can do 10. Cut the recovery time down to 60 sec. You will notice that your heart rate will come down faster as you do it longer. As your body gets better, you can cut time more so you can get to 30 - 30 cycle. 30 sec intense and 30 sec slower. When you get to 30 - 30 you want to work to 15 cycles. That's only 15 minutes of exercise, plus warm up and cool down.

If you don't want to time it. You can do what I like to do sometimes. There are soccer fields close to my house. I ride my bike there as my warm up. When I get there I jog a bit to get my legs ready to run. I then run 100 yards and walk back, that is one cycle. With the heart rate monitor, I can see that is just about the right time period.

There are many ways you can modify it to work for you. Just get your heart rate between the 90% max and 65% max. You need to let your heart rate get low enough to get the most benefit. If you only go from 80% to 90%, it's like your just doing steady cardio.


Only do this workout 2 to 3 times per week. Do it on the days between your weight training. Don't do it 2 days in a row. Incorporate high intensity interval training into your workout and you will see great results.

For more info on weight training, check out these hubs.

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Good video explanation of HIIT


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    • profile image

      mihir 5 years ago

      I found the part about running to a destination helpful, as I workout outside.

    • profile image

      mihir 5 years ago

      thank you Josh

    • spease profile image

      spease 5 years ago from Minneapolis Mn

      It is tough, but you get more benefit for your work

    • profile image

      audaciousangel 5 years ago

      HIIT is great. I am currently trying 60 interval of 8-seconds followed by a 12-second rest. boy, this is tough.

    • htodd profile image

      htodd 6 years ago from United States

      Great post..Thanks

    • profile image

      high intensity training 7 years ago

      High Intensity training is a nice way to loose weight and get the body into shape. One should be focused while loosing weight with these techniques.