One of the best fat burning exercises is high intestinal interval training, also known as HIIT. This form of training is a mix of low to medium impact aerobics with bursts of high intestinal exercises that really gets your blood pumping. With the increased blood flow, you are burning fat more efficiently. You see, fat needs oxygen to burn, so the more oxygen flowing the better your body can burn fat.
Not only is HIIT a great exercise to burn fat, but it's a great way to rev up your metabolism even hours after your workout. This means you continue to burn fat and calories throughout the day. So you get double the benefit with HIIT – burn twice as many calories and fat as low impact aerobics and keep burning calories and fat long after the workout.
What is HIIT?
So what exactly is interval training and how can you build your perfect fat burning exercise? Well this form of training is a mix of low to medium impact cardio workouts with short spurts of high intensity activities like sprinting or jump roping. These spurts of high intestinal workouts are great for building stamina, burning calories and burning fat faster. Additionally, your workout time can be drastically reduced with this method of training.
You see, when doing HIIT, you can burn more calories in a shorter period of time than with the low impact aerobics. This is because you are exercising at 90 to 95% of your maximum heart rate during your spurts of high intensity sprints. Each spurt is followed by a recovery period where you would simply walk or lightly jog giving your body time to recover from the high intense exercise. After each recovery, you would repeat a short spurt of sprinting, running or jump rope.
Picking the Right Intensity for HIIT
The duration of the spurts and the intensity of these spurts will depend on your fitness level. If this is your first attempt at high intense interval training, then start out with a 15 to 30 second spurt at 70% to 85% of your max heart rate. If you feel you can do more, increase the intensity to 90% but keep it at the 15 to 30 second spurt.
Your recovery time will depend solely on how intense the spurt was. If you were aiming for only 80% of the max heart rate your recovery period may only be a couple of minutes and may be a light jog. However, if you were working out at the 95% level, then you may want to simply walk for your recovery and do this for 2 to 4 minutes to ensure a full recovery. Remember you need to prepare yourself for that next spurt of high intense aerobics.
Your interval training does not need to start out this extreme. If you have only been doing a brisk walk for your typical cardio workout, then try adding spurts of jogging. Although this is considered a medium intensity level, it will begin to introduce you to the HIIT concept of mixing low to higher intestinal activities during your workout. As you get used to this, beginning adding a few spurts here and there of a fast jog or run. You will begin to build stamina and ever will be able to add a full out run or sprint to your high intestinal workout.
Example Routines of High Intense Interval Training
Always start your high intense interval workout with at least a 5 minute warm up. After your warm up, do not forget to stretch your muscles in order to minimize risk of injury. Once these steps are complete, you are ready to embark on your HIIT workout routine. Start with 2 minutes of a brisk walk or jog. Then kick it up to a sprint or run for 15 seconds, slowing back down for your recovery period for 2 minutes of walking or a slow jog. Repeat this cycle with spurts of high intense running at 15 to 30 second intervals followed by 2 to 4 minutes of recovery. Do this for a total of 15 to 20 minutes for maximum calories and fat burning benefits. Do not forget your cool down period of at least 5 minutes followed by stretching.