How HIIT Can Help You Burn Fat and Lose Weight Faster

If you are pressed for time but still want a vigorous workout, then HIIT is the best routine for you.
High Intensity Interval Training also known as HIIT is a trending and popular training method that involves intense repetitive bouts of effort following up with varied recovery intervals. There are several benefits of HIIT including cardiac rehabilitation, trim more fat and gain more muscle as studies have shown.

1 What is HIIT?


HIIT is a complete physical activity program, incorporating both strength training and aerobic exercise even though it may not be in the same session. This in turn, will be beneficial in improving your cardio, developing better muscular features & strength and needless to say benefitting your overall health.

Moderate-intensity physical activity combined with high intensity vigorous physical activity is a recommended way to carry out your fitness routine every week. Some good examples of moderate and high intensity aerobic activities are:

  • Rowing
  • Swimming
  • Running
  • Stair Climbing
  • Cross-country Skiing
  • Cycling

2 Why you need strength training


Adding to above physical activities is strength training that also should be done along with your cardio physical activity. Strength training should be done at least twice in a week. 8 or ten different workouts targeting possibly every muscle group in the body, of 8-12 reps each, should be performed in this training schedule. The workouts to be performed can be bodyweight workouts, weight training workouts, resistance workouts, and even free weight workouts. These workout sessions may be 8 minutes long and will make you put in maximum effort without potentially overexerting your muscles.

3 Recovery

The recovery interval can even be as long as the duration of your performance and that should get you ready for continuing with the next set. These rest/recovery intervals could be as long as 20 or 60 minutes. When your rest interval is over you continue with an alternate workout set/circuit.

4 Benefits of HIIT


HIIT benefits are many, some of which are listed below:

  • Increase Insulin Sensitivity to amplify glucose production
  • Improves both aerobic and anaerobic respiration and fitness
  • Burns more cholesterol thereby decreasing cholesterol levels in the body
  • Fat from your abdomen is reduced without losing muscle mass
  • Maintains and regulates blood pressure
  • Cardiovascular Health becomes much better than before

5 Reason for HIIT being so popular


HIIT has become increasingly popular and one of the most sought after training programs because it can be easily adjusted and modified to everyone’s condition ( like obesity and diabetes), age (young and old likewise), specifications (for athletics/contact sports) and fitness levels.

There are several benefits of HIIT and it can be performed using all exercises and all related physical activities such as aqua training, group training sessions, swimming, elliptical cross training, and even walking. You can thus reap the same benefits as you get from endurance workouts, the only thing being that these benefits are achieved much faster. This is due to the fact that in HIIT the body is burning way more calories in comparison to traditional endurance workouts. The calories continue to be burned even after the workout is over, hence the faster benefits.


The EPOC (Excess Post Oxygen Consumption) after a vigorous HIIT session burns 15% more calories to provide energy. This is caused by the body consuming more energy and thus stimulating energy production at the cost of calories to prepare itself for another bout/round of HIIT.

6 How to develop a HIIT Program?


Developing an HIIT program requires careful planning and consideration for the intensity, the length of recovery intervals, the frequency of work intervals and the duration. Note that when the work interval makes you feel like you are exercising ‘hard’ to ‘extremely hard’, this can be conclusive of a good subjective indicator.
To begin an HIIT program, start off with 1 minute of high intensity training followed by 3 minutes of low intensity training. This forms a ratio of 1:3 between High and low intensity training. Now this is ratio is repeated for 5 consecutive rounds. When you feel that your body can take more of HIIT slowly advance to a 1:2 ratio and finally to a 1:1 ratio of both 1 minute being high intensity training.


HIIT is a training program specifically designed to be less time consuming than traditional training programs. It keeps your mind and body focused into putting 100% effort into your workouts and makes you burn a large amount of calories. Thus you can get a really nice muscular figure and you will definitely be much fitter than before. Keep up with the benefits of HIIT to get a well-toned and perfectly healthy body.

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