Do you know what HITT is? If not let’s define it first.
HITT is defined as high-intensity interval training. Interval training is considered an anaerobic exercise.
You may ask what’s an anaerobic exercise?
They are exercises that are done in the absence of oxygen. This simply means that your heart rate is elevated to around 90 to 95% of the max heart rate, so you can’t provide enough oxygen to parts of your body.
These types of exercises are fueled by stored glycogen from the muscle, the simplest form of carb.
Did you know your muscles have an ability to store glycogen to be used during intense activity? This is why carbs are important.
I’m getting an off track here. Let’s get back :).
Why is Interval training awesome for fat loss?
You asked, so I’m going to give it to you. Are you ready? They are amazing because they put your body in a fat burning mode for next 24 hrs. once the exercise is done.
Even after several hours of completing an exercise, your metabolism is still elevated because of exercise muscles’ demand for oxygen flow.
Therefore, you burn more body fat during this time compare to after effect of steady-state cardio. This is why HIIT is very beneficial at burning fat.
Interval training also increases your metabolic flexibility. This simply means your body’s ability to burn fat before, at rest, and after the workout, and ability to burn carbohydrates during exercise becomes smoother.
Types of interval training
You can combine any types of body weight exercise for interval training, but I have listed some for convenience.
- Sprinting – slow pace running for 10 min at the beginning then sprint as fast as you can, giving your 120% for 30sec to 1 min. Walk or run slowly for 1 min, then repeat the same process for at least 5 to 6 times.
- Burpee – give it all you got for 1 min, rest for a min, then repeat for at least 6 to 7 times
- Jump squats – give it all you got for 1 min, rest for a min, then repeat for at least 6 to 7 times
- Jumping Jacks – give it all you got for 1 min, rest for a min, then repeat for at least 6 to 7 times
- Jump ropes – 50 reps of 5 sets
I have included a video to start you off in the right direction. YOU can combine ANY exercises, but this might be a great start for ya.
Sets and reps
Reps: 12 reps each exercise as fast as you can go!!
Rest: 20 to 30 seconds in between exercises
Sets: 3 to 4 sets Total
How many times should I do interval training?
While interval training is amazing, you don’t want to overdo it, though. Remember anything that is overdone is a waste of time and energy.
I would advise you to start out with 2 times a week. This is will more than enough for someone who is just starting out.
This is a long time strategy and we are in it for the long haul, so don’t rush into anything.
Once you get used to it after couple weeks or once you feel like you are adapting to the workout, either add couple more reps or set to the workout or make it 3 times a week.
Don’t go more than 3 times a week because your body needs to recover to grow. You don’t want the workout to work against you now, do you? If you keep at it, you will find yourself succeeding soon.
Plus come join us in the fun and get support through our private FB group 🙂