HIIT – The Perfect Training Method for Your Fat Burning
HIIT— a term you’ll come across several times on this website. If you ever decide to do a personal training session with me, you’re bound to come across it again. But what do those four letters really mean?
What does HIIT mean?
High Intensity Interval Training (HIIT) is a type of exercise that alternates periods of intense exercise with periods of recovery.
The term “Tabata” is often used in this context. It was developed by Dr. Izumi Tabata in 1996. It is characterized by 20 seconds of activity followed by 10 seconds of rest. This pattern is then repeated as often as you like with as many exercises as you like. Of course, you can and should adjust the times to suit your fitness level and choice of exercises.
I enjoy HIIT myself and often incorporate it into my clients’ workouts because of its many benefits.
6 benefits of HIIT training
1. Fat loss
The conventional wisdom that fat burning only begins after 30 minutes of activity is both persistent and false. On the contrary, HIIT is excellent for fat loss despite its short duration (Heydari et al. 2012, Boutcher 2010, Shaw et al. 2006). Maximum intensity also means that a maximum number of calories are burned. More is not possible in that time! The intervals also push the body further out of homeostasis, producing more growth hormone and requiring more adaptation!
But that’s not all. Aerobic (though anaerobic) endurance and insulin sensitivity are also positively affected (Boutcher 2010, Babraj et al. 2009), to name just two other parameters. Last but not least, the testimonials of my clients show that it works.
2. Afterburning Effect (EPOC)
Since you are virtually always training at maximum intensity, you will create an oxygen debt. The body takes up to 48 hours to compensate for this debt and burns up to 200kcal extra without you doing anything. This is known as the afterburn effect.
3. Extremely time-effective
Studies have shown that daily short (15-30min) high-intensity interval training can produce the same or better physical adaptations than classic endurance runs of 60-120 minutes (Gibala et al, 2006, Burgomaster et al, 2008).
So, in a world of limited time resources, why invest more free time than necessary? HIIT’s low time commitment makes it suitable for everyday use and more fun to do.
4. Muscle building
Although HIIT is primarily anaerobic endurance training, it is also strength training. Exercises should be chosen to work all parts of the body (unless you have a specific goal in mind). For example, I like to divide the exercises into leg, core and “pure” abdominal exercises. That way, the sore muscles don’t just show up in your legs!
Do HIIT a few times and you will see that it builds muscle, too. Get your free HIIT Workout Plan for a Six-Pack and a Tight Ass here! (GERMAN)
Of course, it’s not like traditional strength training or bodybuilding. That’s why I created my 90-Day Challenge and training plans.
5. Location and Equipment Independent
HIIT can be done anywhere and on any equipment. Whether in the park, on a nearby lawn, or in your own home, HIIT training takes up very little space. It also requires very little equipment. Your own body is enough resistance, even for very fit people.
6. Suitable for (almost) everyone
Because this form of exercise puts maximum stress on all structures, a certain level of fitness is required to prevent injury. However, if the exercises are adapted to your fitness level, you can quickly train without limits!
One last tip: download a Tabata app that lets you set activity and rest times, make them audible with a beep, and use your own playlist. “Seconds and Runtastic Timer are good ones.
For more valuable tips on how to get results from your workout, check out our free fitness guide (GERMAN).
Personalworkout offers several HIT workouts. The homemade Hardest30 is the ultimate HIT workout. There are also outdoor bootcamps in Zug! You can find more information and even book a free trial session here!
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