Ever thought of going for a 1 hr run to burn all those fats away but it still ends up as just a thought since your last year's Yearly Resolution because you got no shoes, no time, and it is always raining?
I'll show you a better way to burn fat-especially your belly fat-anywhere, anytime without the need for any gym equipment or gym memberships.
The Ultimate Fat-Burning Workout: H.I.I.T
What is HIIT?
I call it the killer workout.
A HIIT workout is a type of exercise where you push your body to perform a very physically demanding exercise followed by a less intense exercise or a resting period which you will repeat until you reach your desired duration.
The length of the workout totally depends on your own "feeling of satisfaction".
Basically, you need to treat this exercise as if you're running away from a hungry and an angry bear. Run until you find a place to hide. Then, assume that the bear found you and you barely had enough rest. Then, you will run as fast as you can again and the cycle repeats until you either get eaten alive by the bear or you managed to outrun it.
Well, unless there's a huge and frightening bear chasing you, you won't have to run like your life depends on it.
Why do I call it the killer workout?
Because if you're not prepared for it, you'll be close to passing out, or at least, you'd vomit out your last meal.
How to do it?
To do this effectively you can use your own timer or use a smartphone app.
For android users you can try: Multi-Step Timer
For Apple users: Timeglass timer
Here's me showing a simple workout routine totally for beginners to intermediate people which you can try anywhere.
In this video I did:
High-intensity phase (Do for 1 minute)
- 2x Jumping Burpees
- 5 Counts of 4 Mountain Climbers
- 1 count of 4 Jumping Lunges
(Rest for 15 seconds after 1 minute)
After the 15 seconds resting time ends, continue doing the High-intensity phase for another round.
Do this cycle for a total of 10 sets or at least for 10-15 minutes to see your belly fat disappear in just a month. Of course, you need to adjust your diet and learn how to eat less without feeling hungry all the time.
***Caution: Those who have not been working out for more than 6 months***
The above sets of exercises are quite advance for anyone who have not started working out yet.
The best is to do progressive training to reach a point where you can do basic body weight work outs at high intensity, then you may include HIIT training as part of your whole body fat burning exercise.
If not, I recommend that you keep to the basic cardio exercises first like cycling, running, and swimming.
You can still apply HIIT method to these exercises which I will explain more below.
The problem with being too overzealous when you know your body is not at the advanced level yet is that you will get injured easily and it would take your body longer to recover.
Remember those body aches that seemed to last for more than a week?
By the time your body is fully recovered you would have lost all motivation to start again.
So, start with something basic like the one I shared below.
A Basic Tabata Workout
A Tabata workout uses the HIIT method. It just got it's name form the founder named Dr Izumi Tabata.
You can do a basic Tabata workout with just these 3 basic exercises.
1) Knee push ups/ Standard shoulder width push ups x 10 Repetitions
2) Squats x 10 Repeitions
3) Crunches x 10 Repetitions
This is your one set of exercise. The main thing here is to keep it intense. one minute then, rest for 15 minutes and repeat for as many rounds as you want.
One important thing to take note is to always have proper form to prevent injuries. It doesn't matter whether an exercise is basic or advance. When it is done poorly, you will risk getting severe consequences like dislocations and muscle tear.
Benefits of HIIT
High-Intensive Interval Training has its pros and cons and I'm going to tell you the truth about it according to my own experience.
I'm the type who hates running just because I hate long cardio or endurance based workouts.
It's depressing to me. Especially when I take a glance at my watch and I get to know that there is still 25 more minutes before I can take a break.
Not to mention my knee hurts when I run too long. Anything more than 30 minutes my knee and back starts to hurt.
I would really recommend HIIT if you're this type:
HIIT Fitness Benefits
Basically, HIIT allows you to burn belly fat and achieve weight loss for a lesser duration of time than the normal cardio exercises does, like running for 45 minutes.
You can do HIIT for 15-20 minutes and get the same results too.
According to an article in breaking muscle:
Three studies found that participants burned a similar number of calories in the hours after they did either interval training or steady state cardio, but the interval session only required 20 total minutes (only about 2-10 minutes of high intensity exercise) while the steady state cardio session lasted for 30, 50, or 60 minutes.4,5,6
2. HIIT burns fats and help to grow your muscles
While the typical diet and fat loss long cardio based exercise does produce great results in reaching your desired weight, it usually comes with a price.
Standard cardio exercises like running for long hours followed by a low calorie diet usually means fats plus muscle loss as well.
But, when doing a HIIT workout, you will produce more Human Growth Hormones which is essential for optimal health, strength and vigor. It is also a natural muscle growth booster.
But, It is not for everyone
Then again, HIIT is not easy to do and you are not recommended to perform on your own without proper training.
So, this is why I think it may not be for everyone.
HIIT is not for people who:
So, what if you don't like to do body weight exercises or you really don't have the time?
You can incorporate HIIT to everything you do that deals with sports, exercise, game, and even normal everyday lifestyle activities.
As long as you are moving somewhere and some of your body parts, you can do HIIT.
- Sprint up and down left and right for 1-2 minutes, then rest for awhile and repeat again. You're actually doing it without realizing.
- Increase your match speed by being more agile and hitting the shuttlecock harder for every smack for 1-2mins and then slow down the pace.
Golf: Hmm...not sure about this one. Instead of taking the Golf Cart, you do a sprint to your next golf holes?
- Sprint for 30 seconds and rest for 1 minute and then sprint for 30 seconds again.
- Do your fastest breaststroke, freestyle or butterfly style for 30 seconds and rest for 1 minute and then swim fast again.
- Jump as fast and as many as you can in 1 minute and then rest for 15 seconds.
- Sprint as fast as you can to tag others and always be the catcher for 2-3 rounds and then rest.
Walking to the MRT station or Bus station:
- Walk briskly for about 30-40 seconds and then walk normally and repeat
Mopping the floor:
- Mop the floor as quickly as you can and then rest or slow down then repeat again.
You get my point. It may sound weird and exaggerated but the point here is to take any opportunity you can to increase your heart reat and use that to do HIIT.
What to do next?
Choose a form of exercise that you think you can start right away. Maybe it would be the same as my preference which is the body weight tabata type workout.
Do what is natural to you and something that you like to do. You should be doing more of something that you like supposed to some spartan training that would probably give better results faster but you won't stick to it to see any results at all.
Again, I emphasize on consistently conditioning yourself and doing things progressively.
I've tried doing intense workout without proper hydration and rest and it really caused migraines to the point that I had to stop training and rest for the whole day.
If you'd like me to help you with your weight loss effort, especially if you have trouble finding the right diet and exercise regime that works. Even though you are busy and tired with newborns or not, there is always a way to maintain your health and fitness.
Check out my Services
is the main author and founder of The Lean Life.