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High Intensity Interval Training (HIIT)

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High Intensity Interval Training (HIIT)


July 2016


During my time working in the sport and fitness industry I have learned a variety of new skills which have helped me both mentally and physically. Every day you learn new things and during them days it’s all about what you actually do when you have learnt something.

If I told you that certain methods of weight training burn more calories than regular cardio training (exercise machines) would you listen? Would you carry on going to the gym and spending 1 hour on exercise machines, wasting your time?

Now it’s time to read and take in some vital information. 1 hour of steady state cardio on machines will generally just burn calories during that session. However you can do one third of the time and achieve double, potentially treble the results. It is all about high intensity interval training (HIIT). If you really must use cardio machines then use this method of training to get the best out of your workouts.

Here is an example:

  • X-Trainer for 10 Minutes
  • 30 seconds at level 5 nice and easy
  • 30 seconds at level 8 flat out.

So you’re starting out for 30 seconds at a gradual pace. As soon as it reaches 30 seconds you should increase the intensity level to 8 and go flat out as fast as you can go for 30 seconds. This process can be continued for up to 20 minutes max. 20 minutes is the maximum time you need to achieve your goal of burning body fat.

This style of training will burn away calories during the workout and continue to burn calories up to 48 hours after you have finished. Just make sure you cool down straight after you finish which will help to flush out the fatty acids in your blood.

Cardio is always done at the end of the workout followed by a cool down. If you did weight training this would come first followed by 30:30 split intervals of high intensity interval training.

I hope that you will use this method of training during your workouts. If the Intensity level become to easy simply increase them to make it harder as 20 minutes is all you need.