Regardless of your current fitness level, an HIIT program can help you develop a more active lifestyle and burn fat more effectively and in less time than a traditional fitness routine. With some basic information and as few as three 20-minute workouts a week, you can use high intensity HIIT to make your workout work for you.
HIIT speeds metabolism and helps burn fat faster by having you exercise at alternating intensity levels. Bursts of high-intensity exercise are mixed with longer recovery periods in which the same exercise is continued at reduced intensity. The sprint phase of an HIIT program requires the maximum energy you're able to safely expend. The duration and intensity of the sprint interval differs as widly as individual fitness levels. Someone who has not exercised anything but a remote control in recent memory may exhaust his or her endurance limits with a brisk minute-long walk. An indoor cyclist might last 15 minutes in climb mode before reaching maximum energy output. Both, however, are putting forth the same amount of effort and both will benefit from the workout. Both would also need a sufficient rest period before resuming maximum pace. Otherwise, each would lose momentum and benefit no more than he or she would have from a traditional aerobics workout. Keep in mind that intensity is more important than duration.
HIIT produces faster results than other workout routines for a simple reason. Muscles operating at maximum capacity for short bursts separated by moderately active rest periods are more effective fat burners than muscles consistently operating at moderate capacity, as they would be in a typical aerobics workout. An intestinal HIIT program can depletes muscles of glycogen-carbohydrate reserves, which are then replenished with sugar from the bloodstream. After that, the body must turn to its fat reserves for energy to keep operating. This process happens faster with a high-intensity workout, continuing at a high rate of speed for roughly one hour afterwards and at a reduced rate for several hours more. The greater the intensity and duration of your workout, the faster fat deposits are burned.
An HIIT program also helps increase the anaerobic threshold, enabling muscles to work longer and withstand strength-draining buildup of lactic acid. Raising that threshold is especially beneficial to players of football, soccer, hockey and other sports requiring short bursts of intense activity.