High Intensity Interval Training (HIIT) is an effective exercise strategy for burning fat and improving
overall fitness. It involves short bursts of intense exercise followed by periods of rest or low-intensity
activity. Here's how you can use HIIT for fat burning:
1. Choose Your Exercises:
HIIT can be done with various exercises like sprinting, cycling, jumping jacks, burpees,
various other activities involving full body movements and bodyweight exercises like
squats and push-ups.
Start with a 5–10-minute warm-up to prepare your body for the intense workout. This
can include light jogging, stretching, ride on bike, or specific dynamic movements.
3. Set Interval Durations:
Decide on the work and rest intervals. For example, you might do 30 seconds of intense
exercise followed by 30 seconds of rest or low-intensity exercise. Adjust these intervals
based on your fitness level and goals. The intervals can vary depending on your level of
fitness. They Can start with 20:40 (20 seconds work with 40 seconds rest), next would
be 30:30, then 40:20, and finally 45:15. Choose the time based on your skill level.
4. Intensity is Key:
During the work intervals, give it your all! The idea is to push yourself to near-maximum
effort. This could mean running at full speed, pedaling as hard as you can on a bike, or
doing as many reps as possible of a bodyweight exercise.
5. Monitor Your Heart Rate:
HIIT should elevate your heart rate significantly. You should be working at around 80-
95% of your maximum heart rate during the high-intensity intervals.
6. Rest and Recovery:
During the rest intervals, allow your heart rate to come down. This helps you recover for
the next high-intensity interval. Active rest, tapping your feet or slow march in place is
another way to “rest” without bringing your heart rate down to quickly.
7. Repeat the Cycle:
Continue alternating between high-intensity and low-intensity or rest periods for the
desired duration of your workout. A typical HIIT session might last anywhere from 15-30
8. Cool Down:
Finish with a 5–10-minute cool down. This can involve light jogging or walking and
stretching or specific static movements and holds to gradually bring your heart rate and
breathing back to normal.
9. Stay Consistent:
To see results, it's important to be consistent with your HIIT workouts. Aim for 2-4
sessions per week, depending on your fitness level and other exercise routines.
10. Combine with a Balanced Diet:
Exercise alone may not be sufficient for effective fat loss. Pair HIIT with a balanced diet
that includes lean proteins, whole grains, plenty of vegetables, and healthy fats.
11. Stay Hydrated:
Proper hydration is crucial during any workout, especially high-intensity ones. Drink
water before, during, and after your HIIT session!
12. Listen to Your Body:
HIIT is intense, and it's important to listen to your body. If you feel light-headed, dizzy,
or experience pain beyond normal muscle fatigue, stop and rest.
Remember, HIIT can be very demanding, so it's important to start at a level that's appropriate for your
fitness level and gradually progress. If you have any health concerns or conditions, it's best to consult
with a healthcare professional before starting any new exercise regimen.
We offer many, many options for High Intensity Interval Training. Please check us out and contact us if
you have any questions.