High Interval Intensity Training - Your Secret Weapon To Fat Loss

High interval intensity training just may be the best kept secret to fat loss

. If you are like most people, you do not have hours to throw away on long steady state exercises. You just need an efficient way to blast through your plateau and burn fat and lose weight.. There is an effective alternative that not only burns more fat for a longer time but also takes up to 1/3 of the time of your popular cardio workout routine. That alternative is high interval intensity training.

Variations of high interval intensity training are limited only by your creativity. Here are a couple of techniques to implement your high intensity interval training program.

1. Complexes: this technique combines up to 5 different exercises. Run through each exercise consecutively without taking a break in between. For example, do a push up, bodyweight squat, chin up, and mountain climber in a circuit without rest. Take a short break and repeat 2-4 times.

2. Density Training: when done correctly, this mode of exercise can be one of the best and most effective combinations of cardio and strength training. You will use between 2 to 5 exercises and an intensity equal to your 10 rep max for each exercise. In a circuit type fashion, perform 5 reps of each exercise per set. Repeat each set without rest as many times as you can in a predetermined time period (i.e. 10 minutes). Record how may reps of each exercise you did in the given time. The idea is to beat your "personal record" each time you perform the same workout routine. I find that this is the motivating of all of the modes of high interval intensity training because I know that my workout is only going to last for the predetermined time period. All I have to do is give my best effort until the end of that time.

3. Record Time: determine how many sets and reps you want to complete of each exercise, I usually recommend up to 8 exercises, and complete it as quickly as possible while maintaining good technique. For example, complete up to 8 exercises as quickly as possible by doing 3 sets of 8 reps. See if you can repeat this same workout in less time.

4. Traditional Interval Training: this is the most common and well-known way to do high interval intensity training. Determine a ratio of work interval to active recovery interval. Perform 5-10 sets of the interval. The most common ratios are 1:1, 1:2, and 1:3. For example, if I want to do a 1:1 ratio, then my work ratio may be 1 minute followed by a 1 minute active recovery period. Your personal training goals will determine which ratio you should use. Sprinters may choose a 1:3 ratio while a long distance runner may choose a 1:1 ratio.

A well planned high interval intensity training program can break through any plateau that you may be experiencing. More and more studies are showing that high interval intensity training is more effective at burning fat and getting you in shape faster than traditional cardio training.

by: Aaron Ivey

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