HIIT Cardio, Best Way to lose fat?

If you could go into any gym anywhere in this country at this very instant I would guarantee there are many people walking/jogging on a running machine barley breaking into a sweat. Some of these people may be having a chat with a friend, others walking alone and then you may get the odd one or two jogging listening to their music. Any form of the above is known as steady state cardio.

Steady state cardio has been used for years by people trying to lose weight. I know because I used the exact same method when I wanted to lose weight, and it works. One of the main problems for me with steady state cardio is that its so slow and boring. More worrying though is that it isnt the best form of cardio to lose weight.

Steady state cardio will make you lose weight, there is no question of that. However the weight loss from steady state cardio will come from losing fat and muscle. You never want to lose muscle, muscle is what makes you look fit, athletic and it gives you curves in all the right places. See the image below of the marathon runner who obviously does steady state cardio (muscle and fat loss) compared with the sprinter who does something called HIIT.

high-intensity-interval-training-hiit

HIIT or High Intensity Interval Training is the best way to lose weight by far. HIIT has been around for years and many of studies have compared HIIT vs steady state cardio and they have found that by far HIIT is the most superior for losing fat. HIIT also with the right diet has shown to lose fat and gain muscle. Trust me, HIIT will take your fat loss journey to places you did not think were possible. If you did a HIIT training session today you would continue to burn fat for the next 24 hours due to an increase in your metabolism. Compare this to jogging, that burns no calories after you are done exercising.

I have told you the benefits, now let me tell you how to do HIIT. High intensity interval training involves changing from high intensity workouts to a slower intensity, these are called sprints. For example you would run as fast as you can for 30 seconds (high intensity) and then walk for 60 seconds. That would be 1 sprint.

Before you start exercising its important to consult your doctor to make sure you are fit enough to do so. HIIT is very hard, so please do make sure your well enough to do it.

Below are some examples of HIIT training routines. If you do not know where to start then start on the beginner program and work your way up from there. As always start and end your exercises with a warm up and cool down, this will help minimise the chance of injury.

Beginner HIIT program

Warm up 5 minutes slow walk

30 seconds sprint

60 seconds walk

repeat the above 5-10 times

Cool down 5 minutes slow walk

 

Intermediate HIIT program

Warm up 5 minutes slow walk

30 seconds sprint

30 seconds walk

repeat the above 5-10 times

Cool down 5 minutes slow walk

 

Advance HIIT program

45 seconds sprint

30 seconds walk

repeat the above 5-10 times

Cool down 5 minutes slow walk

If your used to jogging 4-5 times a week then you will be glad to know that you can cut that down with HIIT. You could do HIIT once a week and start seeing results, it really is that powerful. Personally myself 2-3 times a week is optimum for me.

Its also important to know that HIIT can be done in any form of cardio, personally I do it on a running machine and rowing machine. But it can also be done on an exercise bike, or elliptical machine.

You can also do HIIT at home, if your going to do HIIT at home then you could use the Maxima Fitness running machine that has adjustable speeds which make it perfect for HIIT training. If your budget does not stretch that far then you can also use something as simple as a skipping rope or Body Sculpture BR3010 rowing machine which will give you equally as good results.

If you combine High intensity interval training with a good diet plan then the pounds of fat will shed from you. If you do not know where to start with your diet I can help you. Sign up to my newsletter now and il send you everything you need to start losing weight today.