HIIT,,Keep Burning Fat even after the workout

stevehawk1

High intensity interval training, also known as HIIT is an amazing way to take your fitness and fat loss to the next level. This alternative approach to cardiovascular exercise is an effective way to improve your fitness level and burn more fat while spending less time in the gym. HIIT does this with the help of maximum intensity exercises such as burpees, jump squats and lunging toe touches. These exercises which will certainly push your body past its anaerobic zone and are done for short intervals of time. As a result the body works harder in a minimum time frame which produces maximum results.

How It Works

To start, lets talk about calories and fat. High intensity interval training helps to burn more calories by considerably increasing the amount of time it takes for your body to recover from a workout. This means that even after you are done training the body is still in exercise mode and continues to burn calories.Since more calories are being burned, fat burning potential is boosted. The reason for this is HIIT causes more body fat to be used as fuel to get you through the workout. When fat it used as fuel it simply melts away resulting in reduced body fat.

In addition to helping burn calories and fat high intensity interval training improves your overall fitness level as well as endurance. A huge benefit of this training program is the fact that it is intense cardio that actually helps maintain muscle mass. This is because the entire body is being challenged and muscles are engaged which results in the development of lean muscle rather than only burning fat like steady paced cardio.

Quick Start Guide

Before you attempt this form of training you should be able to exercise for at least 20 minutes at 70 to 80 percent of your max heart rate without exhaustion. When you first start HIIT it is important to gradually build your training program. It is physically demanding so your body has to be introduced to this type of exercise.

Never forget to warm up before your training session. Warming up stretches your muscles and greatly reduces your chance of injury. Once you get to the actual training push yourself and work as hard as you can during the intervals. When you start to feel that burning in your muscles you have reached the anaerobic zone which is the goal.

stevehawk1

Round One:
- Burpees
-Mountain Climbers
-Jumping Jacks

Three circuits: 10 reps first round, 15 reps second round and 20 reps third round. Non-stop no rests.

-Jump rope 3 minutes

Rest 1 minute

stevehawk1

Round Two:
- Walking Lunges with Kettlebell exchange underneath leg
- Pushups
- Lunge Jumps
- Walk-outs (inchworms)

Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.

- Jump rope 3 minutes

Rest 1 minute

stevehawk1

Round Three:
- Traveling Kettlebell Squats
- TRX Pullups
- Box Jumps
- TRX Jack Knives

Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.

- Jump rope 3 minutes

Rest 1 minute

stevehawk1

Round Four:
- Traveling Side Lunges
- Dips
- Speed Skaters (lateral jumps)
- Plank to Pushup

Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.

stevehawk1

Please guys if you aren't familiar with any exercise above just google it..you will know it by the pics

Deub

I have heard this before but some people says that there are few calories burnt after the exercises.

Do you have numbers with this technique?

Let say I run for 1h and burn 800 calories overall. With your program, how many calories am I going to burn each time?

stevehawk1

Deub wrote: »

I have heard this before but some people says that there are few calories burnt after the exercises.

Do you have numbers with this technique?

Let say I run for 1h and burn 800 calories overall. With your program, how many calories am I going to burn each time?

No I don't have statistics since I believe such numbers are varying from a person to other,,
tell you what,, try it for a week and tell us how will you feel