| High Intensity Interval Training or HIIT as it is | | | | Perform HIIT 4 to 5 times a week for 20-30 minutes |
| commonly called is one of the best exercise methods | | | | and watch your fats melt away fast. Do weight |
| for excellent fat loss and muscle retention. Most | | | | lifting exercises in between HIIT days and eat |
| people know that long aerobic exercises like running | | | | correctly for greater results and a fantastic body. |
| is catabolic (muscle loss). That is why long distance | | | | Remember, it has to be intense during the sprint |
| runners are....skinny. HIIT will burn your fats and yet | | | | phase for it to be very effective. Otherwise, it will |
| not losing as much muscles as other cardio exercises. | | | | just be another cardio exercise you see people doing |
| All sprinters incorporate HIIT in their training program | | | | day in and day out without any real results. You |
| and they are muscular and yet having very little body | | | | should be extremely tired, sweating profusely, huffing |
| fat. | | | | and puffing when you are done. If you are not, you |
| HIIT is performing a cardio exercise such as running | | | | have not been performing HIITcorrectly. |
| at a very high intensity then at a lower intensity and | | | | As your stamina improves, you can lengthen the time |
| repeating the cycle again and again. It can be very | | | | on sprinting and shorten the time for the slow jog. |
| gruesome and beginners are advised to take it slowly | | | | For variations, you can adjust the timing and speed |
| at their own fitness levels until they build up better | | | | frequently. You can also prevent boredom by |
| stamina. You can perform it on a stationary bike, | | | | choosing different locations for a change of scenery |
| StairMaster, mountain bike, treadmill etc. But the | | | | and freshness rather than be on the treadmill all the |
| most efficient for fat burning and stamina building is | | | | time. |
| running. One thing is for sure, you will be lose weight | | | | Interval training is a fun and excellent way to burn |
| fast. | | | | fats and lose weight fast while building endurance at |
| A common interval training program is the slow | | | | the same time. It beats the monotony of jogging |
| jog-fast sprint interval training. Warm up and stretch | | | | and yet getting much better results. |
| thoroughly before you commence HIIT. Then start | | | | You are advised to get your doctor's clearance |
| out with a 1 minute jog / 1 minute sprint as fast as | | | | before you start doing HIITs for it can be very |
| you can. For beginners, you can try 2 min jog then 1 | | | | grueling especially for the beginner. But when your |
| minute sprint or adjust the cycle to suit your stamina. | | | | stamina builds up, you will enjoy the power that HIIT |
| For more challenge, try to sprint up hills or inclines and | | | | exercises can give you. |
| slow jog down. Or use the 30sec/30sec cycle instead | | | | Try it! |
| of 1 min each. | | | | |