Summer time has come and almost gone, and we’re reaching fall – the time of year when people take off their bikinis and start gearing up for the winter chills. Just because you’re going to start wearing heavy layers, that doesn’t mean you should stop working hard to get in shape. In fact, if you start working hard now, you’ll be able to surprise people with your bikini body once spring and summer roll around next year.
So, it’s time to get cracking on your fitness, and you’ll find that trying HIIT for weight loss is the best way to go if you want to get in shape. But what is HIIT?
All About HIIT for Weight Loss
HIIT stands for high intensity interval training, and it’s one of the latest and greatest fitness trends to hit the market. You’ll find that it’s as good as it gets for getting in shape, as it basically pushes your body to its limits every single time you work out – a key to weight loss indeed!
To sum up HIIT, it’s doing anything that will push your heart rate to 95% of your maximum heart rate and keep it there for 20 to 30 seconds. It doesn’t matter if you’re running, lifting weights, cycling, boxing, jumping, or rowing – as long as you get your heartbeat up to 90 or 95%, you’re doing it right!
Here’s a look at two different HIIT workouts:
For Runners — Spend 2 to 5 minutes warming up with a light jog, followed by 1 minute of gentle walking. Once you finish the minute, sprint at top speed for 30 seconds, and walk for 90 seconds. Repeat this exercise 6 times, and you’ll have spent just 15 minutes working out. In that time, however, you’ll have burned as many calories as you would running for 45 minutes.
For Lifters — Warm up your muscles with a few pushups, squats, and so on. Just get your muscles ready to work, but don’t push them. Once you’re ready, do bodyweight or weighted squats for 60 seconds. Follow this up immediately with 30 seconds of pushups, then 30 seconds of pull-ups. Let your body rest for 2 minutes, then do burpees for 60 seconds. Repeat the 30 seconds of push and pull-ups. Rest again for 2 minutes, and repeat the entire sequence. You’ll find that your muscles are burning and your heart is pounding in your chest – the perfect outcome!
Does HIIT for Weight Loss Really Work?
So, the big question is, does HIIT for weight loss really work, and how?
Studies done in Canada have proven that the heart adapts to this type of exercise a lot more easily than it does to low intensity exercise sustained over a longer period of time (jogging, cycling, walking,etc.) Not only did your heart adapt more easily (meaning less fatigue), but the HIIT for weight loss pushes your fast twitch muscles to work hard. These muscles require more glucose, as they can only store a small amount of energy. The more glucose your body uses, the more fat it has to burn to supply further energy once the workout is done.
To put it simply, HIIT for weight loss pushes your body to burn more fat than a low intensity workout would. You have to replace all of the energy you’ve burned over the 15 to 20 minutes of high intensity exercise, and your body has only once place to turn to when it needs all that energy: the fat you have stored around your frame.
It’s time to kick up the intensity this fall and get the weight loss started in earnest!