Are you short on time but still need to burn a few hundred extra calories? Try sprint interval training, a high intensity exercise session also known as HIIT.
Lack of time is the number one excuse people give for not exercising. Few Americans actually meet the US governments recommendation of 150 minutes of moderate exercise or 75 minutes of aggressive exercise each week. While longer sessions of moderate exercise are more appropriate for beginners or for those with certain medical conditions, HIIT can be very effective in both calorie burning and building cardiovascular fitness for those needing to step it up a bit.
Sprint Interval Training has been found to burn as many as 200 calories in only 2.5 minutes. It would take at least 30 to 40 minutes of walking at 3 to 4 mph to burn the same number of calories.
Researcher Kyle Sevits, who helped conduct a study with a team from the University of Colorado Anschultz Medical Campus and Colorado State University, "Research shows that many people start an exercise program but just can't keep it up. The biggest factor people quote is that they don't have the time to fit in exercise. We hope if exercise can be fit into a smaller period of time, then they may give exercise a go and stick with it."
He adds: "Burning an extra 200 calories from these exercises a couple of times a week can help keep away that pound or two that many Americans gain each year."
High Intensity Intermittent Training are workouts performed at about 80% of maximum heart rate. A fat loss overview can help you build a clear outline of what you need to focus on to carry out your fat burning goal if you're a starter; or serve as a reminder for the ones who are at an intermediate or more boost stage of their weightloss plan. Applying are seven steps that can serve as suggestions for your personal weight loss plan. The first thing that one must understand is that losing weight and losing fat is not exactly the same thing. Many weight loss plans have fooled people into thinking that it is the same, but most diets and weight loss applications only work by resulting in a person's body to burn more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. Each interval should last between 30 seconds to two minutes long. For each one minute of HIIT, you should give yourself two to three minutes at low intensity to recover.
General guidelines for sprint interval training are to first warmup, alternating progressively intense warm-ups between short active recovery periods. Begin with 2 to 3 workout bouts for the first few sessions and build progressively toward a longer duration, number of bouts and speed. Perform SIT or HIIT on 2 to 3 non-consecutive days a week, and preferably on a day that does not include weight training as well.
Here are some examples of HIIT workouts:
Traditional Sprints (Outdoor on Track)
Warmup
o 2 min brisk walk then 25% jog (30 sec)
o 2 min brisk walk then 50% run (20 sec)
o 2 min brisk walk then 90% sprint (15 sec)
o 3 min walk
Workout:
o Sprint 100% (5 to 10 sec) then 4 minute walk
o Repeat multiple times
Incline Walking (Treadmill)
Warmup
o 5 min walk (0 Grade) then brisk walk (Incline Grade)
o 3 min walk
Workout
o Peaks: Very brisk walk at highest incline that can be sustained for 30 to 60 seconds
o Valleys: 4 min walk
Stairs (Multiple Flights or Stadium Steps)
Warmup
o 2 min brisk walk then walk up steps
o walk down steps, 2 min brisk walk, then jog up steps
o walk down steps, 2 min brisk walk then run up steps
o walk down steps, 3 min walk
Workout
o Sprint up steps
o walk down steps then 4 minute walk
Other Modes
Cycling hills
Swimming
Elliptical
Rowing
Jump Rope
Plyometrics
Agility Drills
Source: The recent research on SIT was presented at The Integrative Biology of Exercise VI meeting held October 10-13 in Westminster, CO.
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