Whether your goal is fat loss or improved conditioning, HIIT (short for High Intensity Interval Training) could be the secret to reaching your fat loss goals in record time. Not for the faint of heart, this type of training is intense – but hey, that’s a good thing. If you’re gonna show up, you might as well bring it.
What is HIIT cardio? It’s a short, intense workout geared towards burning fat. Sessions generally last about 15-30 minutes, and a typical workout might alternate low intensity cardio – a fast walk or jog, for example – with high intensity cardio, like a sprint.
So here are a few examples of a HIIT cardio workout for you:
Tabata Intervals: 20 seconds of all-out effort, 10 seconds of rest, repeat eight times.
The Tabata protocol is actually based on one of the pioneer and most frequently cited studies done on HIIT cardio training. You can do this protocol with a variety of different exercises; try doing it alternating running with walking, with body weight squats, with sit ups – you get the idea.
2 on/1 off
This is a simple yet effective interval workout. After about a five minute warm-up, run or cycle or run up stairs for two minutes, then take about one minute of active recovery (that means take it easy – you’re catching your breath). Repeat four to six times, do a five minute cool-down, and you’re done for the day.
Here’s another simple one you can do at your local track. Remember to warm up properly, then simply run the straits of the track and walk or jog on the curves. You can run anywhere from six to twenty strait-aways. Cool down and call it a day.
If you’re trying to burn fat, please, please stop doing long and boring cardio. Give one of these HIIT cardio workouts a try today!
P.S. High intensity training is a cornerstone of our program design. To learn more about our one-on-one and group training programs, contact us today!