With a combination of high-intensity interval training exercises and strength training your body will be sent into fat-burning overdrive! When the workouts are properly done, you can burn a grip of calories in less than 30 minutes per day. So you saying you have no time, is no more an excuse.
To prevent injury, start HIIT sessions with a good warm-up and end them with a proper cool-down.
Also, because you are going to burn a lot of calories in a short amount of time and may be prone to cramping, make sure you constantly keep yourself hydrated. Drink lots of water before, during and after the session.
The main concept of HIIT is to train in intervals of differing speeds. One of the most important things to remember while doing HIIT is never allowing your body to adjust to one intensity level.
Most of the time you will do 30sec per move: 3 rounds total, 30 sec rest in between. Unless you are doing HIIT on a cardio machine.
You can do interval training with many different exercises: treadmill, jump-roping, sprinting, my favorite the elliptical, the stationary bike, or exercises done at home. The key is to push through the high-intensity intervals and lower your heart-rate during the low-intensity intervals. Now you will see why most of our exercises are timed.
I started out on the elliptical. I would set it at level 1, warm up for 2 min then it was off to the races. If you are a beginner start out and get the rpms up to 100 for 30 seconds, then bring it back down to 80 rpms for 1 min.I call this my rest period. Then do 30 sec again at 100 and bring it back to 80 for 1 min. I did this for 20 min. As my cardio level started to improve I started doing 30 sec on (100 rpms) 30 sec off (80 rpms), 30 sec’s on 30 sec’s off for 20 min. Stay focused during your HIIT sessions. This demanding training method needs complete concentration from your mind and your body.
What makes HIIT training so effective as a fat burner is that it produces excess post-oxygen consumption, a.k.a. EPOC. A study performed by Jeffrey W. King of East Tennessee State University showed that HIIT increases the resting metabolic rate for the following 24 hours.
Meaning: the fat-burning party isn’t over once you step off the treadmill – it keeps going and going and going!
This type of training is awesome. This is how I dropped my 20 lbs.