Sick of doing 45 minutes to an hour of cardio to get results? So am I. Get the fat loss results YOU want in 15 minutes a day with HIIT cardio (high intensity interval training)!
Disclaimer! - Always consult your physician before starting a vigorous workout program. Please be smart about working out! Never push yourself past your limit and please be safe!
Someone once said, "Running long and slow teaches your body one thing, how to run long and slow," and that quote couldn't be closer to the truth. Everyday I am training at the gym, I hear something along the lines of, "Jog for an hour and you'll lose X amount of fat per week," or "Do X to increase fat loss tenfold." Well let us be honest here, 99% of the time, that person has absolutely no idea what they are talking about. To make matters worse, they are usually the more pompous people in the gym, and pass that information off to other members with such conviction, that they will usually try it out and are doomed from the start. Here, I will discuss what HIIT Cardio is, the benefits and how it is applicable to almost everyone.
What is HIIT?
By definition, HIIT stands for High Intensity Interval Training. Essentially, it is one period (interval) of high output cardio training, directly followed by one period of low intensity cardio training for an aggregate (total) time of around 15-20 minutes.
You may be asking, why can't I just run as hard as I can for 15 minutes straight? Fair question, but not ideal. Since the high intensity periods of the workout will be 80-95% of your MHR (Max Heart Rate), you will be using the low intensity periods to bring as much oxygen as possible to the soft tissue (muscle) in your body, and allow the glycogen stores (storage form of glucose; energy) to replenish as much as possible to allow maximal output during the high intensity periods. Notice how the intensity levels are always determined by a percentage, keeping it relative to each individual. This allows everyone to consistently push themselves every workout, allowing them to constantly create a stimulus, giving the body reason to change for the better. Still confused? Don't worry, here are for the more visual learners:
That is essentially it! This amounts to approximately 15 minutes of cardio and you, if done correctly, should be absolutely exhausted! Please keep in mind that this is a beginner HIIT workout. As you progress and would like more of a challenge, increase the sprinting time and decrease the jogging time, and/or increase the number of intervals. As stated in the disclaimer, NEVER push yourself past your safety limit and always have water and proper shade readily accessible! Now for the good stuff, the benefits!
Benefits of HIIT
Increased fat loss AND metabolism due to an elevated heart rate, causing the body to use energy (fat or carbs) to bring the heart back down to its RHR (Resting Heart Rate) and also because of the body's metabolic and hormonal responses
Increased energy after the workout. Instead of feeling exhausted and lethargic shortly after each cardio workout, you will feel rejuvenated and energetic. Why is this? When you conduct long, continuous periods of cardio, your body almost completely depletes its glycogen and creatine phosphate stores, inducing a crash.
Increased release of GH (Growth Hormone)
Consistently creates a stimulus in the body. The only reason why your body changes is if you give it a reason to change. For instance, if you have the flu, your body increases its temperature, trying to kill the virus, or uses a runny nose and sneezing to try to flush it out of your system. However, if you are disease free, the body has no reason to evoke these symptoms. The same applies to fitness. If you consistently push yourself, you will create a stimulus to help break plateaus and induce change (good) inside the body
Increased anaerobic threshold. Now I know this is on top of everyone's list of achievements (Yeah right...), but your anaerobic threshold is essentially the point during high intensity training where your body can no longer rely on oxygen (aerobic) and must switch to glycogen and creatine phosphate (anaerobic) to facilitate its energy demands. Raising this threshold allows you to stay aerobic longer, and build a healthier heart.
Is applicable to any type of cardio. I know a lot of people that have bad knees or enjoy another type of cardio (i.e. swimming, cycling) better, and that is no problem! This training applies to just about any type!
Breaks up the monotony. I know, I know. No one likes doing cardio forever (except Kenyans...), so incorporate HIIT, do your 15 minutes and get on with your day!
Conclusion
Hopefully you have realized the benefits of incorporating HIIT cardio into your workout program! In today's day and age, lifestyles are getting busier and busier and to be honest, most people are just unable or unwilling to go to the gym because of time, or just laziness (hopefully it's the former and not the latter). However, now you don't have an excuse! With HIIT, you are in the gym for 15-20 minutes max and you are out! If you have any questions about HIIT, see the link below to contact me. Good luck and have fun!
Matt is an ACE and Cooper (both NCCA accredited) certified personal trainer. If you are looking for an individualized workout program, or have any fitness questions, comments or concerns, please email him by filling out the contact form by clicking here.
- What Did You Expect? Part 1
The fact is, even the best fitness and nutritional regimen is limited by your genetics.
- What Did You Expect? Part 2
Resuming from part 1, Jay finishes his common sense, yet effective approach to getting the results you want!
- Most Common Fitness Myths Debunked
Don't let the mainstream media and "fitness pundits" fool you into buying their garbage. Learn the truth about fitness and nutrition in some of the most common misconceptions in the fitness world!
