subject: High-Intensity Interval Training (HIIT) For Fat Loss - Fat Burning Tips and Help [print this page] High-Intensity Interval Training (HIIT) For Fat Loss - Fat Burning Tips and Help
High-intensity interval training (HIIT) is an amazing technique for fat loss, especially for those stressed on time. This technique is the secret behind the new Insanity Workout Program. I have personally used this technique with great results. HIIT is a form of cardio which consists of periods of intense high level exertion, coupled with short recovery periods of low exertion.
A study at Laval University found HIIT cardio to burn NINE times more fat than traditonal cardio consisting of moderate speed for 20-60 minutes. The ideal ratio for this form of high-intensity cardio to low-intensity recovery periods is 2:1. Ex. 1 minute sprinting 30 seconds jogging. This form of cardio can be done with whatever you prefer, I personally perform HIIT with speed jump-roping.
There are many reasons why HIIT is so effective. The simplest is that you obviously burn much more total calories per pound of body weight at higher intensities. This form of workout also increases growth hormone levels. And finally it elevates your body's metabolism throughout the day, leading to a higher basal metabolic rate, leading to more calories being burnt throughout the day without doing anything besides your normal routine.
HIIT also helps increase your cardiovascular endurance, as you put much more stress on the cardiovascular system to supply your body with oxygen.
A typical HIIT workout lasts between 9-20 minutes. If you are able to do it past 15 minutes and are not an endurance athlete that means you need to up your intensity and decrease recovery periods. If you are new to this type of workout I would recommend you start with a 1:1 ratio of exertion and recovery and then slowly work your way into a 2:1 ratio, which is ideal for fatloss. I personally do 12 minute HIIT sessions at the end of my weight lifting workouts.
In the full website article there are some resources and videos which I have found useful when I first got into HIIT.
