If you are looking to drop fat quickly, consider High-Intensity Interval Training, or HIIT. In HIIT, you alternate intervals of high-intensity cardio with recovery intervals performed at a lower intensity. The benefits of HIIT include shorter workout times, increased fat-burning capabilities and drastically improved cardiovascular capacity. You can do just about any type of cardiovascular exercise as a HIIT workout; however, exercise machines such as treadmills, elliptical trainers, and stationary bikes are especially conducive to HIIT because they allow you to adjust your intensity level and speed quickly and they have built in timers.
Step 1
Start with a 5 minute warm-up period. Work hard enough to break a sweat and elevate your heart rate during this phase of your workout, but not so hard that you cannot carry on a brief conversation.
Step 2
Move on to your first high-intensity interval. Work at a level that is so hard you cannot carry on a conversation and would have a very hard time going any longer than 30 seconds.
Step 3
Slow down your pace for a 1-minute recovery interval. At the end of this interval, your respiratory rate, heart rate and muscles should have recovered for another high-intensity interval.
Step 4
Alternate high-intensity and recovery intervals. The number of intervals you perform should be based upon your current fitness level and how much time you have to workout. Start with at least six intervals, building up to as many as 12 intervals.
Step 5
Finish with a 5-minute cool-down period. Use the time to return your heart rate to near your pre-workout level. By the end of your cool-down period, you should again be able to carry on a conversation.
Tips and Warnings
- You can do HIIT with walking, running and rollerblading as well.
- Check with your doctor prior to beginning and new weight loss or fitness program.
Things You'll Need
- Exercise machine
References
- Centers for Disease Control and Prevention: Healthy Weight - It's not a Diet, It's a Lifestyle!
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- Pub Med: High-Intensity Aerobic Interval Training Increases Fat and Carbohydrate Metabolic Capacities in Human Skeletal Muscle; Perry CG, Heigenhauser GJ, Bonen A, Spriet LL.
- "The New York Times"; A Healthy Mix of Rest and Motion; Peter Jaret; May 3, 2007
- American Council on Exercise: What is High Intensity Interval Training (HIIT) and What are the Benefits? Pete McCall
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