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Workout Questions - HIIT Cardio Training For Maximum
Fat Loss
Workout Question:
 I
have read about this High Intensity Interval Training routine which
limits cardio sessions to a short amount of time. Is this a good
way to lose body fat?
Workout Answer:
This form of exercise is a very intense method of cardio training
called HIIT (High Intensity Interval Training) which burns a very
high amount of calories and keeps your body's metabolism increased
for much longer periods than conventional LISS cardio exercise (Low
Intensity Steady State). Traditional LISS cardio is the type of
exercise which approximately 90% of the gym goers currently perform
when they are in the gym. This includes exercises like walking on
the treadmill, riding the stationary bike or doing the elliptical
machine for 45-60 minutes at a low to moderate intensity. Its steady
state throughout the entire duration of the workout which means
the intensity level basically stays the same. You set your preferred
level or speed and then you're locked in for a long and boring workout.
HIIT cardio is totally different than LISS cardio. When you do
a high intensity interval training cardio workout, the goal is to
burn maximum calories in a short amount of time. The key to this
type of training is to go all out (80-90% effort) for a short
period of time (30-60 seconds) and then decrease the intensity (25-30%
effort) for a rest period of about the same duration (30-60
seconds). HIIT cardio workouts are recommended for a maximum of
20-30 minutes per session because they are so intense. You basically
hit it super hard, burn a ton of calories and then get out of the
gym to rest and recover.
By working out at such an extreme level of intensity, you are able
to maximize something called the EPOC (Excess Post-Exercise
Oxygen Consumption) which is also referred to as the "afterburn"
effect. EPOC is the increased rate of oxygen intake following strenuous
activity and it allows you to burn calories and fat long after your
cardio workout is over!
Sample HIIT Cardio Workouts
Below are some great HIIT cardio workout routines to include in
your overall fitness plan to burn tons of calories and fat while
maximizing your gym time. HIIT cardio is ideal for people who have
busy schedules and don't have the time to spend an hour on the treadmill
or bike. Try to mix up your workouts and use a bunch of different
exercises to keep it fun and exciting. The great thing about HIIT
cardio is that you can really implement this style of training into
any cardio exercise. Here are some ideas you can follow below (always
make sure to warm-up for 5 minutes to get your body ready for this
type of super high intensity training):
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Treadmill: This workout consists of sprinting and walking.
After your 5 minute warm-up, set the treadmill speed to a
level where you are basically running super fast (sprinting).
This does not mean a fast jog, this means an all out sprint!
You might need to gauge it a little for the first few sets
in order to find your limit. Be careful since you don't want
to go flying off the back of the treadmill! Choose a fast
pace and sprint for 60 seconds and then slow down the treadmill
and walk for another 60 seconds. Do this for 8-10 sets (each
set is 2 minutes) for a killer calorie burning workout.
Stationary Bike: This is basically the same format
as the treadmill workout but you will be riding the bike.
After warming up, go super hard for 60 seconds and then decrease
the intensity for another 60 seconds. 8-10 sets is ideal for
this workout but make sure you are working really hard and
pushing yourself since the bike is a little easier then sprinting
on the treadmill. If you have access to a spinning class to
use their bikes, this is ideal since you can go super hard
on this type of equipment.
Elliptical Machine: The key to using this machine is
to use BOTH your legs and arms. Cheating is not allowed so
make sure you use your entire body to get the most out of
this HIIT workout. The elliptical is a great machine because
it's one of the items in the gym that gives you a full body
workout. Follow the same workout structure of 60 seconds high
intensity and then 60 seconds of low intensity for a total
of 8-10 sets.
Jumping Rope: Warm up for 3-5 minutes by jumping rope
at a slow pace to get the blood flowing. Once you're ready,
you will start your HIIT workout with 60 seconds of super
high intensity rope jumping. Go as fast as you can go for
a full minute and then slow down and decrease your intensity
for 60 seconds. When you are doing your high intensity portion
it's good to use the single foot step style and basically
act like you're running in place in order to allow the rope
to move around your body at the maximum speed. If you jump
with both feet, you may not be able to swing the rope fast
enough to get a great workout. After a minute of light intensity,
kick it back up to 85-90% intensity and get after it for another
60 seconds. Go back and forth like this (60 seconds fast and
then 60 seconds slow) for 10-15 sets and then you're finished.
Your entire workout should be 20-25 minutes.
Sprints: Instead of using the treadmill, get out of
the gym and enjoy the great outdoors. Find a local track at
a high school or college and do your sprints there. If you
don't have access to a track, just find a road and get after
it. Sprint all out for 60 seconds and then cool down with
walking for 60 seconds. Look for hills around your area for
an even more intense sprint workout. Run up the hill at full
speed and then walk down. Do this 8-10 times and you will
be ready to take a power nap!
Rowing Machine and Burpees: This workout is a killer!
You will need to find a rowing machine in your gym to get
started. Row as hard as you can for 60 seconds and then get
off and go right into 10 burpees. A burpee is when you start
in a standing position and bend down with your knees while
bringing your hands down to the ground and then transitioning
into a pushup position and then popping back up and jumping
into the air. Do 5-10 burpees if possible and then rest for
1-2 minutes before starting your next set. Shoot for 5-8 total
sets of this insane workout and I guarantee you will be sweating
big time!
Stair Running and Jump Rope: Find a set of stairs in
your area to use for this HIIT workout. The bleachers at a
local football field work great. Also look for buildings that
have outside concrete stairs that go up several flights. You
will sprint up the stairs, slowly come down and immediately
transition into jumping rope as fast as you can go for 60
seconds. After jumping rope, rest for 1-2 minutes and do another
set. Shoot for 5-10 sets for a total of 20-25 minutes. Checkout
this
HIIT cardio workout video to see exactly how to
perform this great fat burning workout!
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If you take the mind set of pushing your body with cardio the same
as with weights, then your cardio training will be short and intense
which will really burn a large amount of calories and keep your
body's metabolism "stoked" throughout the day which is
one of the keys to getting ripped and shredded!
To gauge how hard your workout really is, monitor how your body
is reacting after 10-15 minutes after your cardio session is over.
Are you still sweating like you sprung a leak? If not, you might
not have used a high enough intensity during your workout. This
"sweat factor" is crucial for making sure you are really
pushing yourself to the limit.
HIIT cardio workouts are outstanding for burning tons of calories
and really pushing your body to another level of intensity. If you've
hit a rut in your cardio routine and need something to really "kick
it up a notch", then try mixing in HIIT cardio workouts into
your overall plan and see how quickly your body melts away fat!
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