Exercising daily is an effective way to burn fat and boost your metabolism. The fastest way to achieve significant weight loss through exercise is using what's called high intensity interval training, or simply HIIT. This type of cardio training is a high intensity workout that works by skyrocketing your metabolism and burning hundreds of calories per day. This is an advanced training method, so it is not recommended for beginners. First-timers should start by exercising for 30 to 60 minutes per day, five days per week, for a total of at least six weeks before trying out a HIIT training regiment.
Step 1
Stretch for five minutes before beginning your HIIT workout. Be especially thorough in stretching your leg muscles, including your hamstrings, calves and quadriceps.
Step 2
Warm up by jogging for five minutes prior to starting your HIIT training. This will help to get the blood flowing and loosen up your joints. Your body must be ready for a high intensity workout before starting, so take as long as 10 to 15 minutes to warm up if needed.
Step 3
Sprint at about 80 percent of your maximum speed for one minute. You may run outdoors or on a treadmill. Use a stopwatch to keep track of times when running outdoors.
Step 4
Jog at a moderate pace for one minute immediately following your one minute sprint. This is considered the cool-down period where you will rest and get ready for the next sprinting interval. Continue this sprint/jog HIIT regiment for a total of six to eight cycles. Try to increase the number of cycles by one each week. HIIT training should be completed three times per week with a day of rest in between each session.
Step 5
Consume a protein shake, or equivalent fast-absorbing exercise drink, immediately following each workout. This will help to replenish your muscles with much needed fuel.
Tips and Warnings
- Eat a healthy diet of vegetables, fruits, whole grains and lean meats to speed up the weight loss by more than double what it would be with exercise alone. HIIT exercise is best done on a running track or treadmill rather than on concrete because it's easier on the joints.
- Consult a doctor before beginning an HIIT workout regiment. Stop the exercise if you feel nauseous, faint, muscle pains, dizzy or extreme weakness; consult a doctor.
Things You'll Need
- Running shoes
- Stopwatch
- Protein supplement
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