Is burning fat your #1 goal? Hate doing endless sessions of long, boring cardio? I’ve got a great solution for you – it’s called HIIT cardio training.
HIIT (short for High Intensity Interval Training) could be the secret to reaching your fat loss goals in record time. Not for the faint of heart, this type of training is intense – but hey, that’s a good thing. If you’re gonna show up, you might as well bring it.
What is HIIT cardio? It’s a short, intense workout geared towards burning fat. Sessions generally last about 15-30 minutes, and a typical workout might alternate low intensity cardio – a fast walk or jog, for example – with high intensity cardio, like a sprint.
But what about the fat burning zone? I thought I was supposed to be keeping my heart rate down if I wanted to burn fat. Short answer: ignore it. It’s a myth. During lower intensity exercise, a higher percentage of the calories you burn are coming from fat – which sounds good. The only problem is that you burn less calories overall if you’re not working as hard. When we’re trying to burn fat and/or lose weight, the most important thing is calories in, calories out. We want to burn the maximum amount of calories possible in the time we have available for our workout. So unless you have an extra hour or two a day to spend at the gym (and I’m pretty sure you don’t), HIIT cardio is more efficient for burning more calories in less time. Jack up the intensity and get it done! Rest assured your workout will be plenty productive.
So here are a few examples of a HIIT cardio workout for you:
Tabata Intervals: 20 seconds of all-out effort, 10 seconds of rest, repeat eight times.
The Tabata protocol is actually based on one of the pioneer and most frequently sited studies done on HIIT cardio training. This four minute workout turned out to be extremely effective for Olympic Speed Skaters for fat loss and improving overall conditioning. You can do this protocol with a variety of different exercises; try doing it alternating running with walking, with body weight squats, with sit ups – you get the idea.
2 on/1 off
This is a simple yet effective interval workout. After about a five minute warm-up, run or cycle or run up stairs for two minutes, then take about one minute of active recovery (that means take it easy – you’re catching your breath). Repeat four to six times, do a five minute cool-down, and you’re done for the day.
Here’s another simple one you can do at your local track. Remember to warm up properly, then simply run the straits of the track and walk or jog on the curves. You can run anywhere from six to twenty straitaways. Cool down and call it a day.
If you’re trying to burn fat, please, please stop doing long and boring cardio. Give one of these HIIT cardio workouts a try today!
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