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The Ultimate Weight Loss Bible
HIIT High Intensity Interval Training
HIIT: High Intensity Interval Training is the greatest way to burn fat by doing LESS cardio! HIIT is a VERY
effective training technique used to decrease body fat, increase speed, increase VO2 Max and best of all: It
requires 20 minutes of your time to workout!
How does HIIT work?
When you complete a cardiovascular session at an unvarying
intensity for the duration of a workout your body enters a
'steady state'. This is a state at which your body has adapted
itself to the speed you are going and conserves energy. When
you complete HIIT you do not allow your body to enter this
state and thus allow yourself to burn more total calories in less
time. Also, HIIT training is performed at a high intensity which
raises your heart rate faster and raises your metabolism longer
after the workout.
To burn the most fat, why shouldn't I run at a slow steady
pace for a long time?
Running for a while at a lower heart rate (60%) primarily uses fat as energy. If you train at 85% of your max
heart rate you will burn more total calories and in the end: burn MORE fat.
How effective is HIIT for fat loss?
Some studies, such as one by Laval University, state that HIIT (High Intensity Interval Training) cardio helps
subjects lose/burn nine times more fat than those who trained the traditional way. It makes you wonder why
anyone told you to train at a slow pace for a long period of time!
HIIT: High Intensity Interval Training Workout
1. Pick any type of cardiovascular method (running, swimming, recumbent bike, treadmill, elliptical machine,
etc).
2. Determine your Maximum Heart Rate or MHR should be during a hiit workout session.
3. Wear a heart rate monitor (optional).
4 . Make sure you take some time to warm up to get your body temperature raised before you begin.
5 . Now begin your cardiovascular training at 75% MHR intensity for 30 seconds and then bring your intensity
down to a slow dull pace for 90 seconds.
6. Repeat step 5 but bring your intensity up each time. Complete a total of 3-7 intervals in total. You'll be
surprised with the results. Also see our HIIT training workout
Can a beginner do HIIT?
Yes, a beginner can start HIIT but change the intensity to a lower level.
Is HIIT for everyone?
This type of training is very intense and should be cleared by your doctor before you begin. Make sure that
you have a protein (preferably whey) and a carbohydrate drink after this type of training to keep your nitrogen
balance 'positive' and to help with recovery.