High-intensity interval training (HIIT) is a method of cardiovascular exercise that burns the maximum amount of fat possible in a short period of time. HIIT alternates between low- and high-intensity exercises, varied in time periods called intervals. Women who did high-intensity interval training burned more fat than those who exercised at a moderate, steady intensity, a study published in 2006 in the Journal of Applied Physiology found. If you're trying to lose weight, HIIT is the way to burn fat quickly.
Step 1
Warm up slowly for five to 10 minutes each time you begin an exercise session. That helps to get your blood flowing and your muscles prepared for the tough training that's to come. You can work out on an elliptical trainer doing HIIT, or you can do it while biking, running or swimming.
Step 2
Use all of the strength and energy that you can to go fast and hard for at least 30 seconds and up to a few minutes. This is a high-intensity interval. During the high-intensity portion of the exercise routine, you should work at 80 to 85 percent of your heart rate, Peter Jaret wrote in The New York Times of May 3, 2007. You can crank up the resistance on the elliptical trainer, swim faster laps or sprint on the treadmill for this interval. No formula spells out exactly how long someone should spend in the intense interval and how long in what's called the active-rest interval, when you pursue low-intensity exercises, Jaret says. It is all based on your conditioning.
Step 3
Relax by doing slow but moderate activity for the next few minutes. During the active-rest phase of HIIT, Jaret writes, you should allow your heart rate to return to a normal level for exercise. In other words, this period should allow your muscles to relax and give you time to breathe deeply. This resting period prepares you for the next interval. Repeat the high-intensity interval, followed by the active-rest interval for a maximum of 20 to 30 minutes.
Step 4
Do high-intensity interval training two to three times a week, The Times' Jaret recommends, saying the more often you do HIIT, the better you will become at it and the more fat you will burn. It is not a good idea to do HIIT on consecutive days, Jaret says, because such an intense workout could risk injuring your muscles if you don't let them rest for at least one day between HIIT sessions.
Things You'll Need
- A stopwatch
- Comfortable shoes for exercising
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