Why HIIT Is Better For Fat-Loss
You have an upcoming event and you want to look your best in that new dress.. or maybe you’ve booked a beach vacation and want to feel confident in your bathing suit. Whatever your reason may be, spending 30+ minutes on a boring treadmill (or any cardio machine) may not be the wisest choice.
For those who are familiar with it know that it’s alot more intense than an hour on the treadmill.
High intensity interval training (HIIT) is when you alternate between high and low intensity exercise(s) or between high intensity exercise and a short period of rest.
For example, a short sprint up a hill followed by a walk back down is interval training. Or a set of burpees followed by bodyweight rows. Or squat jumps followed by pushups.
The reason why? The bursts of high intensity (such as 10-20 seconds of sprinting) create a metabolic demand in the body that is effective for long-term fat loss. HIIT and heavy weight training create a state of ‘stress’ in our bodies by reducing oxygen supply to tissues, increasing body temperature, reducing body fluids and fuel stores, and causing tissue damage. This chaos prompts the body to create endocrine and defense reactions in order to deal with the problem. Basically the body is forced to adapt.
Benefits of HIIT:
• strengthens the cardiovascular system
• improves carbohydrate & fat metabolism in skeletal muscle
• results in fat-loss without compromising lean muscle mass
• improves strength and power
You end up getting more ‘bang for your buck’, for example 5 minutes of HIIT = approximately 30-45 min of treadmill or elliptical.
If you would like to incorporate HIIT, ensure you do a proper Warm-up & cool-down.
Example of HIIT Workout:
▪2 min Warm-up skipping
》20 seconds fast skipping (high intensity)
》10 seconds slow skipping (low intensity/recovery)
▪ Repeat for 9 intervals (5min)
▪ 3 min cool-down
You can replace the skipping rope with incline intervals on a treadmill or even the row machine
Want to get fancy with your HIIT workouts? Try it with resistance exercises. You can try alternating burpees with pushups… jump squats with inverted rows.. the possibilities can be endless!