High Intensity Interval Exercise Fat Loss Progam
High Intensity Interval Exercise [HIIT]
High Intensity Interval exercise is THE best
exercise you can do for losing fat. It is a
more advanced weight loss progam and should only be
undertaken under supervision of qualified physical practitioners.
The reason for this is that it works by increasing
muscle strength and tissue, thereby demanding more energy
for day to day functioning, and more energy demand,
means more calories consumed - right from those fat
pockets. That is, assuming you are not consuming excessive
HII exercise also gives you heart muscle the same benefits
- hence it is often referred to as Cardio Training.
Cardio exercises range significantly and do not all
employ the muscular demands and interval aspects of
No matter how good you get at HIIT, don’t overdo
it and don’t exceed 20 minutes including the warm
up and cool down.
Types of HIIT exercise, in order of effectiveness:
- Interval Sprinting is best. Use a treadmill; or
sprint outside, using hills for maximum effort.
- Bodyweight Exercises
- Stationary cycling/hill climbing on a road bike
- The Rowing Machine
- The Elliptical Machine/Crosstrainer Machine
- Fast/Incline Walking
Don’t focus on Spot Training -
A body system that is in balance moves better, stands
straighter (this means looking better in your clothes),
can be trusted to perform physical activities longer
and better and is less likely to sustain injury.
Time of Day – Many believe
doing cardio workouts in the morning, in a fasting state,
results in better fat burning. Others believe that your
nutritional state at this time of day is not adequate
[eg enough protein resources], and you risk burning
muscle instead. Time of day depends largely depends
on your current body composition and nutrition.
In addition to fat/muscle burning consequences, your
oxygen resources after sleeping for 8 hours may be inadequate,
resulting in the production more free radicals, which
in turn reduces energy and damages cells.
The only way to work out which is best for you is
to try one way – measure the results, then try
the other. Stop reading articles on what other people
achieved for their body – it most likely doesn’t
apply to you, and can only lead to confusion.
Workouts – 1-3 per week
Duration - 20 minutes MAX.
Warm Up – 5 minutes below 85%
of your maximum heart rate
Intensity bursts - up to 85% of your
maximum heart rate.
Max burst - last 1-2 minutes can
be even 90% of your maximum heart rate [NOTE: heart
rate over 85% boosts your free-radical production, so
don’t overdo it].
- The warm up should consist of the same exercise
you are using for your cardiovascular routine. For
example, if you are running, walk first before proceeding
to a jog.
- After your warm up, gradually increase cardiovascular
activity to training speed.
- For optimal body fat reduction, do your cardiovascular
routine immediately after your weight training.
- End with a 5-7 minute cool down. For example, after
running, move to a jog then proceed to a walk.
- Use different interval durations in different workouts
each week and change your type of interval workout
every 14 days.
Next: Fat Loss Study
Combining HIIT and Mediterranean Diet
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