We know what it’s like; you have good intentions, you really do mean to go to the gym, but who has the time? That’s why I’ve put together some helpful hints and tips on how to get fit and lose weight without taking hours out of your day. Also, find out why short, high intensity sessions result in burning more fat than other workouts. After reading this you will have no excuses!
HIIT is a workout that alternates between short, intense periods of high intensity exercises and periods of reduced activity or rest. An example of HIIT could be to run as fast as you can for 1 minute and then walk for 2 minutes. Completing 5 rounds of this provides you with an effective, high intensity workout in just 15 minutes. Make sure you warm up for at least 5 minutes before you start the intervals.
You tend to work your body harder during short bursts of exercise. This means your body will carry on burning more calories for 24 hours after your HIIT workout than if you had done a longer, steady pace of exercise like cycling. The speed and intensity of these workouts will help to keep you motivated, challenged and focused.
Regular HIIT workouts have been shown to result in an overall improvement in the length of time and intensity of exercise you are able to achieve. A 2011 study presented to the American College of Sports Medicine showed that 2 weeks of high intensity workouts improves your aerobic capacity for as much as 6-8 weeks of endurance training would.
It is possible to perform effective HIIT workouts without any equipment. Exercises like high knees, jump lunges, jump jacks and sprints are hugely effective and even minimal equipment of a skipping rope and a box to jump onto can be used to add variety. If you attend a gym; cycling, rowing, cross trainer and treadmill can all form part of your HIIT workout.
HIIT can be done anywhere, your living room, garden, a local park. You can even apply it to your swim, bike ride or walk. Short, timed bursts of intense exercise followed by a period of rest. It can be adapted to wherever you are and whatever time restraints you have.
You only need to do 3 intense workouts a week and they can last just 5 minutes each, if that’s all the time you have, but you will see and feel a difference. A few of the exercises I have mentioned require a certain level of fitness and health but the principles of HIIT can be applied even if you are just starting out on your fitness journey. Walking fast for 1 minute and slow for 2 minutes will soon build up to jogging for 1 minutes and walking for 2 minutes, and then running for 1 minute and jogging for 2 minutes.
So no matter how busy or fit you are, there are no excuses!
Tabata training is a period of just 4 minutes, you perform 20 seconds of cardio exercise at high intensity and rest for 10 seconds. This kind of training can be applied to any form of cardio exercise. Again, make sure to warm up before starting.
Make sure you consult a doctor before starting any exercise programmes