How to Perform High Intensity Interval Training For Fat Loss

If you are trying to lose weight and aren't having much success it may be because of the type of exercise that you are doing.

Long boring cardio is out and high intensity interval training is in!

Dr Angelo Tremblay a Canadian scientist performed the groundbreaking study that proved that HIIT is far greater for fat loss then steady state cardio. One half were assigned to 20 weeks of non interrupted cycling 4-5 times per week for 45 mins and the other group were to perform 15 weeks of HIIT. I'll spare you the study specifics but when all was said and done the HIIT group had lost 9 times more fat then the steady state group.




Below is a beginners HIIT body weight routine requiring no equipment at all.

Push ups - 15
Lunges - 15 (Each leg so a total of 30)
Hill climbers - 15 (Each leg as above)
Jumping jacks - 30
Plank - 30-60 seconds

Perform each exercise back to back until all they are all done, that is one round complete. Now rest for 1 minute. If you are a beginner I would suggest doing 2-3 rounds, if you are a regular exerciser then try 4-5 rounds.

To committed people this will eventually become easy, when it does you could either add more exercises or decrease your rest period.

Now I will give an example of a hard bodyweight HIIT workout to be attempted only by conditioned trainees.

Explosive push ups - 15
Jumping split lunges - 15 (Each leg)
Burpee - 15
Sprinter sit ups - 15
Sprints x 2 - 100 yards

Again this work out should be performed in a back to back style with rest periods of 45-60 seconds. When it becomes easy reduce the rest to 30 seconds and do 6 rounds.

These are just a couple of examples of how a HIIT workout could look, add in dumbbells, barbells, kettlebells, sandbags, etc and you can see how the options are endless.

Try these out and let me know how you got on.

Pete Luffman is a personal trainer and kettlebell instructor based in Bristol, England.

Article Source: http://EzineArticles.com/expert/Pete_Luffman/726591