Fat Burning with High Intensity Training (HIIT)
Do you spending for hours on the treadmill or stationary bike and after months of training, you still look the same ? Here is the reason why!
The traditional 40-minute treadmill walk is inefficient and is one of the most ineffective methods to stimulate fat burning. High intensity sprints – this is what you should do!
I think the best type of cardio for fat burning is the High Intensity Interval Training. Comparing HIIT to normal treadmill walk is like comparing a Porsche to a Fiat. HIIT is scientifically proven to be way more effective in increasing your basal metabolic rate (BMR) over a 24-hour period. Numerous experiments confirmed that short burst of interval sprinting over a 10-minute period of time prove to burn more calories from fat than 40 minutes of traditional aerobic training on a bike. Due to this effect, doing HIIT will burn more subcutaneous fat in the long term and takes no more than 10-15 minutes to complete it efficiently, while normal bike aerobic training or running on the treadmill normally takes more than half an hour to put you in the “fat-burning zone”.
The secret is to do it properly. I’ll tell you how it works. First thing you need to understand is that HIIT is only done effectively when you do the sprinting with maximum intensity and max means MAX! Don’t go for anything less than that. You can do it on the treadmill or in the open. Try finding an athletic track or you may do it in a park as well. Here is how to structure the training.
First of all you need to find either an approximate straight distance of ±100 meters. You will sprint to the max for the full length and then return back by walking very slowly and taking deep breaths. Repeat this for 5 times, without any other rest, besides the walking back. Start by performing 5 sprint intervals and gradually increase every two weeks by one more. An average HIIT-type training takes between 5 and 20 minutes – if you do more than this it may signify that you are not training intensely enough.
I have figured out that sprinting not only burns more fat and preserves more muscle, but it also contributes to better muscle definition and a “dry” look. You start looking more athletic as well.
Here is how I do it:
(outdoor) (on a treadmill)
⦁ 5 minutes light running and warm-up ⦁ 5 minutes light running and warm-up
⦁ 100 meters max sprint followed by 45 seconds ⦁ 1 minute max sprint followed by 2 of slow-paced walking – Repeat 5-10 times minutes of slow-paced walking – Repeat 5-10 times
⦁ I usually do another 5 minutes of light jogging ⦁ another 5 minutes of light jogging
to cool down and stretch afterwards. to cool down and stretch afterwards.
Go out there and start sprinting – it will do your body good!