High Intensity Interval Training, more commonly known as HIIT, is a unique method of training where trainees give 100% of effort in short bursts of intense activity, followed by active rest periods. It is said to be one of the most effective ways of burning fat in the shortest amount of time. Due to the extreme effort and low rest period, this type of training keeps your heart rate high, allowing you to burn more calories at a much higher rate than an hour of running or biking.

How does it work?

HIIT has been rated the number one fat burning workout of all time by trainers, athletes and fitness professionals alike. HIIT introduces an idea known as EPOC, excess post-exercise oxygen consumption, also known as “after burn”. This is the belief that, when putting our body through intense bursts of exercise, the need for oxygen increases. Without adequate time to fully recover, our body lacks necessary oxygen during the workout, and once the workout is finished, our heart rate remains up and our bodies burn fat and calories for anywhere between 24 and 48 hours once the workout is over.

What are the other benefits of HIIT?

Incorporating HIIT into your weekly workout schedule as little as two to three times per week can be extremely beneficial for weight loss. Other benefits of HIIT include:

• Increases your metabolism – HIIT puts our bodies into EPOC which will enable you to keep burning those calories up to 48 hours after the workout, putting your metabolism into overdrive and giving you a boost.
• Fast and convenient – HIIT workouts can be done almost anywhere: at home, outside, in your hotel room or at the gym. You can finish most HIIT workouts in 30 minutes or less.
• No equipment needed – most HIIT workouts involve body weight exercises like push-ups, jump squats and planks, but if you really want to push yourself, you can incorporate weights to really get the blood pumping.

So what exactly constitutes a HIIT workout?

Once you understand what constitutes as HIIT workout, feel free to get creative and mix things up. One of the benefits of HIIT is that there are numerous combinations of workouts you can put together, so you’re never bored and you keep yourself on your toes.

Push yourself for as hard and long as you can during work periods and only rest during rest periods. Here is an example of HIIT workouts for beginners.

10 minute HIIT workout: 3 rounds, 20 seconds on, 10 seconds off.

• High knees
• Push-ups
• Jumping jacks
• Sumo squats

20 minute HIIT workout: 3 rounds, 45 seconds on, 15 seconds off.

• Push-ups
• Squats
• Butt kicks
• Tricep dips
• Side lunges

30 minute HIIT workout: 3 rounds, 45 seconds on, 15 seconds off.

• Push-ups
• Squats
• Butt kicks
• Tricep dips
• Side lunges
• Jumping jacks
• Sit-ups

Workouts via https://dailyburn.com/