Whether you’re trying to lose weight or improve your athletic performance, high intensity interval training – better known as HIIT – can be one of the fastest ways to achieve your goal. Here is the best HIIT workout that can help you shed as much fat as possible to achieve a lean, muscular physique.
What is HIIT?
High intensity interval training isn’t like any other traditional form of cardio that you’re familiar with. Like the name suggests, HIIT workouts requires a short bursts of intensity for short time periods ranging from 15 to 45 seconds followed by 30 seconds of rest. The entire circuit is repeated for 3 to 4 sets or until you feel completely fatigued.
Even though HIIT workouts come in many different forms, the essential framework always remains the same: putting every ounce of your energy in each interval and resting for as long as you need to fully recover before the next round.
Remember, the more energy and intensity you bring to your HIIT workout, the more calories you’ll burn at the end of the day.
HIIT isn’t just for fat loss; most performance-focused athletes incorporate these workouts in their training regimen to boost aerobic and anaerobic endurance as well as improve muscle conditioning.
Best HIIT Workout
Many trainers will incorporate a host of different plyometric exercises such as jump squats, body weight lunges and burpees in their HIIT circuits. But, HIIT is essentially a cardio workout instead of resistance training which is why it best paired with cardio machines like the treadmill, stationary bike or Stairmaster.
Before starting your HIIT workout, it is highly recommended to warm up your body with short dynamic stretches like toe touch, walking lunges, butt kicks and side lunges. Do 10 to 15 repetitions of each warm-up exercise before moving on to 4 to 5 minutes of light jogging on the treadmill.
Okay, now it’s time to get to work! A HIIT workout on a treadmill involves intervals between light jogging (which only uses 65 per cent of your maximum heart rate) and an all-out sprint which requires every ounce of energy you have in your body for 30 seconds.
For maximum fat loss, repeat the interval for 8 rounds. If you’re already doing weight training in the gym, you can throw in a HIIT workout on alternate days, or even upper body days when your legs have more energy to perform intense exercise.
For maximum weight loss, do 3 to 4 HIIT session every week for eight weeks, gradually working up from 8 rounds to 15 rounds by the end of week 8.