HIIT Training: Amp Up Your Fat LossAre you not getting the results you would like with your workouts? Do you feel like you are spinning your wheels when doing traditional cardio? Cardio when done right can help just about anyone with fat loss. Incorporate some HIIT training into your current workout routine to get better results.
What is HIIT Cardio?
HIIT also known as high intensity interval training, refers to a switching back and forth from intervals of intense exercise followed by periods of rest. Done regularly you will burn more fat than with traditional cardio. The best thing about HIIT cardio is that you can accomplish more in less time. This is great for anybody that has a busy schedule.
Steady State Cardio vs. HIIT Cardio
Why go for a 3 or 4 mile run when you could burn more calories and fat with some HIIT cardio training in half the time? Unless your not concerned with speeding up your metabolism, then HIIT training is not for you. That is the one of the biggest differences between the 2 types of cardio. Don’t waste your time with traditional cardio.
Weight Training Followed By HIIT
Weight training is one of the most common forms of exercise. It has been for years. Weight training along with some HIIT afterward is a recipe for some quality calorie burning. If you want to increase fat loss and feel the burn, combine weight training and HIIT training. HIIT cardio done after weight training will speed up your metabolism and help you burn fat faster than you guessed it traditional cardio.
- Benefits of HIIT Training
- Burns more calories
- Improves speed
- Improves endurance
- Improves acceleration
Examples of HIIT Training
You can do HIIT anywhere you are able. At the house, gym, park, or wherever else you feel like working out. If you have a gym membership then use a treadmill, if you don’t workout at home. If it is a pretty day burn some calories outside. You can even use a good ole fashioned jump rope to get a quality workout in.
1. Warm up for about 5 minutes.
2. Jump rope as fast as you can for 1 minute.
3. Rest for 30 seconds.
4. Do another minute of jumping rope.
5. Rest for 30 seconds.
6. Do 8 to 10 intervals or as many as you can do.
Do this for 10-20 minutes to feel the burn big time.
HIIT training you have to remember to stretch before and after workout to help prevent injury. It is called high intensity interval training for a reason, it is intense. Not all fitness levels should try it. You can’t workout if you are hurt. If you are not ready for the intensity you might want to try brisk walking as you build your stamina and endurance up.
On one of my ‘getaways’ from working in Japan, I spent two months in an ashram in Rishikesh in India. I did a combination of meditation and yoga throughout the day but I actually found a meditation class I liked better in town and would venture out every afternoon to participate in it.
I remember one day, our small group was led along the edge of the Ganges to a serene location at a bend in the river. We sat on smooth rocks and were told to sit quietly and absorb every detail of our surroundings with the intention of being able to recall every sound, feel, sight and smell at a future date. To this day, if I close my eyes, I can bring back the imagery to my mind with distinct detail. I remember the feel of the warm breeze on my cheeks, and the sound of the rushing water going past. I remember the blue sky, the trees, the people on the far bank washing themselves in the water, and the beating of my own heart as I sat, alive, amid such magnificent beauty.
Personal Growth is a Good Thing.
Every cell in my body remembers the experience. I programmed my cells to remember that experience. You can program your cells to change your subconscious thought patterns and behaviours through conscious awareness when you meditate and try to things.
When you try new things, especially things that push you beyond your comfort zone, you experience discomfort because your cells are changing. We have been conditioned that when we experience discomfort that we should stop what we are doing because it must be bad. But experiencing discomfort when it comes to personal growth is a good thing. It means you are changing for the better, expanding your mind, and rewriting your blueprint for success, personal growth, or a new direction in life.
It’s the same thing as when you go to the gym and you are sore the next day. The pain in your muscles is proof that you are getting in shape and making changes to your body. With your mind, it’s the same. As you grow and expand and do things that are new, you also feel discomfort. But change is necessary to grow and it’s essential to change our mindset beyond what we comfortable with in order to move forward.
The journey excites me. I love change and I love facing my fears and trying new things.
So next time you feel scared or nervous about doing something new, think “Hooray! This is uncomfortable and this is just what I need to do.” And know that once you do it a few times, it won’t be uncomfortable anymore.Get excited about getting uncomfortable. Your cells will remember your successes and you will soon find yourself growing and discovering that you are so much stronger and braver than you ever thought.