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Do you find yourself wanting to lose fat but you dread running on the treadmill for 30 minutes? Or are you doing a lot of cardio but not seeing any huge fat loss results?

When it comes to weight management, we should aim to work smarter, not harder. That’s why HIIT workouts are so popular as they have been scientifically proven to be more effective in burning fat compared to traditional steady-paced cardio.

What is HIIT?

HIIT stands for High Intensity Interval Training. HIIT workouts include short bursts of intense exercise along with periods of rest or lower-intensity exercise. This type of training has been proven to be the most effective form of cardio to lose fat while allowing your body to continue to grow muscle.

Why is HIIT Effective for Fat Loss?

HIIT has many physiological benefits, a main one is that this type of training is extremely effective for fat loss. HIIT is a form of anaerobic exercise and research has shown that this type of training uses the body’s energy reserves (fat) as fuel during and after the workout. HIIT training involves high oxygen demands as you are doing bursts of intense exercise using much of your muscle mass. Increasing oxygen demands will result in burning more calories as your body burns 5 calories per liter of oxygen consumed. Additionally, HIIT workouts put stress on muscle tissues, causing the body to learn how to repair muscles more efficiently, leading to more muscle volume and definition.

HIIT Workouts

HIIT workouts tend to be short and sweet because of their intensity which is perfect for people who are not huge fans of cardio or for people who have busy schedules! On a scale of 1-10, 1 being low intensity and 10 being high intensity, you should be at an 8 or higher for 30 seconds or less and then switch to a low intensity recovery for 30-45 seconds. A HIIT workout should include at least five high intensity intervals and at least four low intensity intervals. 

There is a wide variety of HIIT workouts from running at different speeds to combining many different dynamic exercises such as mountain climbers with jumping jacks. You can create your own HIIT workout by combining traditional cardio exercises, like running, with periods of rest or active recovery (doing the exercise slowly).

HIIT Workout Example:

• On treadmill:
• 30 second sprint at a difficult pace (eg. 8)
• 30 second jog at an easier pace (eg. 6)
• Repeat until you have reached 10 minutes

So, skip the long runs that you dread…let’s start doing some HIIT!

Transformer Kenzy 🙂

The Transform Lifestyle Medicine Alliance Team
Transformer – Kenzy Green

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