Hiit The Fat! -High intensity interval training - ADVANCED FAT BURNERS

Tricks And Tactics For Destroying Even The Most Stubborn Body Fat

HIIT The Fat!

HIIT THE FAT!

High intensity interval training, known as HIIT for short, is the technique of alternating short periods of very high intensity aerobics with periods of low to moderate intensity.

HIIT has received a lot of press lately as being superior to steady state exercise. In some ways, it IS superior: HIIT burns a lot of calories during the workout, but where it really shines is after the workout. Your metabolic rate stays elevated longer after the workout is over than steady state cardio.

Here's an example of an ascending 21 minute HIIT workout on the Lifecycle stationary bike:

Level 3: 5 minutes (warmup)
Level 5: 1 minute (work interval)
Level 4: 1 minute (recovery interval)
Level 6: 1 minute (work interval)
Level 4: 1 minute (recovery interval)
Level 7: 1 minute (work interval)
Level 4: 1 minute (recovery interval)
Level 8: 1 minute (work interval)
Level 4: 1 minute (recovery interval)
Level 9: 1 minute (work interval)
Level 4: 1 minute (recovery interval)
Level 10: 1 minute (work interval - maxed out)
Level 3: 5 minutes (cool down)

This is just an example, of course; you'll need to adjust the workout based on your fitness level. You can adjust the duration of the intervals, the number of intervals performed, the speed or RPM's and the difficulty level. You can perform similar workouts on almost any piece of cardio equipment.

HIIT works, but it's not a panacea. What's most important for fat loss is that you burn a lot of calories. If your intensity is high and you sustain a STEADY STATE workout for a long duration, you're likely to burn far more calories than a brief HIIT workout, even when the "afterburn" effect from HIIT is factored in.

My best advice is to use both forms of cardio training, focusing on total calorie expenditure and leaning towards HIIT when you're short on time.

This article was provided courtesy of Tom Venuto and www.burnthefat.com.
Tom is a lifetime natural bodybuilder, personal trainer, gym owner, freelance writer and author of "Burn the Fat, Feed The Muscle" (BFFM): Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models.

Back to Fat Loss Articles