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HIIT for Fat Loss

People always ask me, "What's the best thing I can do for fat loss?" My reply is always, High Intensity Intervals, or HIIT. HIIT is effective because it is metabolically taxing, causing you to burn more calories, gain lean mass, and release more growth hormone.

The options of HIIT are endless, like strength training, cardio intervals, and sprint training. This type of training is great for beginners because the intervals can be shorter and still be challenging. This makes it doable and is a great confidence booster for the newbie. Not to mention, HIIT doesn't require a lot of time.


For the most effective use of your interval time, you should perform them with as much maximal effort as possible. I have provided a short full body HIIT work. This workout uses Tabata as the work and recovery times. Here is a brief history on Tabata.


The name comes from Dr. Izumi Tabata, a Japanese physician and researcher. He conducted the interval study of 20/10 repeated 8 times. This means 20 seconds of work followed by 10 seconds of rest repeated 8 times. The study was a success, outperforming the traditional steady state group. It was originally designed for athletes, and each interval was to be done maximal/ failure. If you're not an athlete or new to exercise, start a little slower; it will still be extremely effective for building strength and for fat loss. Good luck! And record your repetitions at each interval. Make it a game by trying to do the same number of reps for all 8 intervals.


16 min boot camp (Tabata Style)

Tabata is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.

There are lots of free Tabata timer apps.


Always do a 3-5 min warm-up, like jogging on the spot, skipping, or arm & leg circles.

Push ups

Squats

Planks

High knees


Always cool down and stretch after a workout.

*This program may not be for everyone. Please check with your physician before making a lifestyle change or starting any new fitness program*


Submitted by: Anndee's Fitness