High-Intensity Interval Training (HIIT): The Ultimate Fat Incinerator

What’s so special about high-intensity interval training?

HIIT has become one of the most popular ways to increase both anaerobic and aerobic cardiovascular endurance.

Besides increased endurance, interval training is also one of the most effective ways to decrease unwanted fat, while increasing lean muscle mass.

As cardio training techniques have advanced, people are no longer reliant on aerobic exercises performed at a singular pace.

These exercises not only take longer to complete, but will actually burn less calories than a single high-intensity interval training session.

HIIT is a much more efficient fat burning method because it actually increases muscular definition and mass.

Muscle is your defense against stubborn fat.

This is aerobic cardio’s biggest disadvantage. Aerobic techniques may burn fat, but the results are typically temporary because muscle does not replace the lost weight.

Incorporating a proper HIIT routine will give you long-term results, and help you achieve the body you desire.

The best part, is high-intensity interval training can be used by anyone including cardio beginners or even the most elite athletes.

4 HIIT Exercises to Accelerate Your Fat Loss

One of the beneficial aspects of HIIT, is the exercises can be performed in a variety of places.

You don’t necessarily need a gym to use these workouts.

Depending on your goals, you will need to decide how frequently you utilize these HIIT exercises. If you’re just starting out, then it’s advisable to begin with about two or three high-intensity sessions per week.

I don’t recommend performing these workouts on a daily basis because the possibility of over-training becomes an issue.

Last word, in order to see maximum results, you must maintain a good diet, and I also recommend including some type of strength training routine at least twice a week.

The HIIT exercises below can be used as your only workout regime, but for accelerated results, you should use a combination of cardio, weightlifting, and good nutrition.

1. HIIT With a Stationary Bike: You’re Joking Right?

No joke. When you’re beginning your high-intensity interval training career, it is necessary to build up a strong foundation for more advanced exercises in the future.

The stationary bike is an excellent beginners tool for this preparation.

Many people underestimate the fat burning potential of these bikes, but this is because they aren’t utilizing them correctly.

Here is a sample routine you can use to incinerate fat, and prepare your body for more advanced HIIT exercises:

Routine Details

Warm-Up Circuit

HIIT Circuit

Cool down

2. High-Intensity Interval Training on a Treadmill

Once you feel like the stationary bike is getting too easy, then you can advance onto treadmill intervals.

The HIIT exercise will require bursts of high-speed running and jogging.

Treadmill intervals will accelerate fat loss, and increase muscle in the quads, hamstrings, and hip flexors. The routine will also be fast, and explosive.

You may need to modify the routine depending on your level of advancement, but use this as a foundation:

Routine Details

Warm-Up

HIIT Circuit

Cool Down

3. High-Intensity Track Intervals

Now that you have successfully mastered HIIT on both a stationary bike and treadmill, you are officially ready to take your increased cardio levels to the track.

If you have made it to this stage, you should already be seeing some great results, but these track intervals will take your training to a whole new level.

Track intervals are actually much less complex than the previous HIIT exercises.

Routine Details

Warm-Up

HIIT Circuit

To increase the intensity and level of difficulty, simply increase the pace of the jog.

If you’ve never performed track intervals, I recommend walking the straightaways instead of jogging.

You should eventually be capable of jogging the straightaways within about a month of training.

4. HIIT Bodyweight Circuit

Bodyweight circuits are one the most popular forms of high-intensity interval training.

These circuits will rapidily burn fat, increase lean muscle, and increase both muscular and anaerobic endurance.

There are literally hundreds of different unique bodyweight circuit combinations you can use, but most are structured around two basic exercises: the squat and push-up.

Here are some HIIT bodyweight routines you can use:

Routine Details

Warm-Up

HIIT Circuit

There is no rest between each exercise. Take about 3-5 minutes between each circuit, and perform this circuit about two or three times through.

These exercises are only an intro into the complex world of high-intensity interval training. There are hundreds of different HIIT exercises you can use to target unwanted fat, or simply to get into better shape.

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