There is such a thing as the best cardio to burn fat? Say whaaat?
I was like “Where was this when I was first starting out?” Well it was there all along. I just didn’t know it had a name. And that name is HIIT, High Intensity Interval Training.
Okay, what is that?
So, what is this magical calorie roasting, fat torching, body shaping way of fitness known as HIIT?
High Intensity Interval Training is when you work intensely for a short period of time, followed by a quick recovery period. This is repeated several times until failure.
In other words..
It’s working super hard, to the point where you want to cry, throw up, or beg for mercy, and then taking a short rest. I’ve never been so happy to walk on a treadmill in my life
If that all sounds too intense I may be slightly exaggerating. But either way, it’s so worth it. And you’ll feel like the baddest bish in the gym when you’re done.
There is no specific time required for HIIT, but most people typically perform anywhere from 15-30 minutes.
That’s right, hour long elliptical sessions are a thing of the past. You can now burn tons of calories and cut that time in half.
My favorite form of HIIT is sprinting for about 30 seconds, then resting for 30 seconds.
But you choose your favorite, whatever works for you. You may have to experiment and figure out the workout you can do and not hate everything at the same time.
Some other great examples of HIIT are:
20-30 squat jumps then march in place for 20-30 seconds
Revving up the intensity on a casual jump rope session for a minute, followed by lightly skipping for about 30 seconds.
You get it right?
It’s a great idea to use a timer for your exercises. You can use the timer or stopwatch that’s already on your phone, or you can download an app that’s a timer specifically for interval training.
How does it work?
So how does HIIT really work and burn all this fat?
When you’re working out as hard as you can, your muscles are are starving for oxygen because there’s a shortage of it in your body during this time.
After your workout, your body goes through something called excess post-exercise oxygen consumption (EPOC), aka the “afterburn”. This means that your body is working hard to recover and return to its normal state after exercise. And, you burn more calories. Yeeeaaahh. Win.
Fat burning alone is a great reason to do HIIT, but it also has many other benefits.
-HIIT increases your endurance. With time and practice, you can go longer and harder with your workouts.
-HIIT is much shorter than steady state cardio. You can get your workout done in 15 minutes or 30-40 minutes. Should be an easy choice.
-HIIT provides endless possibilities for workouts. You can workout anywhere, don’t need any equipment, and can do almost anything, as long as you’re doing it correctly.
-HIIT can help you maintain your muscle, rather than make it disappear.
How many calories does HIIT burn?
It varies as it does with any exercise or workout. The harder you work, the more calories you’ll burn! You can’t just take it super easy, then kinda go hard but not really, and expect to burn 500 calories in 15 minutes, that’s just not realistic!
If you want to track EXACTLY how many calories you’re burning, I suggest using a heart rate monitor with a chest strap. A chest strap is way more accurate versus only wearing tracker on your wrist. I own the Polar FT7, and it’s been one of my favorite fitness gadgets ever. When I was first starting to lose weight, I wanted to plan everything down to a T. A heart rate monitor helped me do that.
So are you ready to do some HIIT? I’ve compiled some workouts to help you get started, and choose the best form of this super amazing exercise for you.
Choose what you like, print them out, hang them up, and stay motivated! You can do this!
What is your favorite HIIT workout?