Interval Training for Fat Loss
HIIT

Everything from ‘Running Room’s’ running groups to spinning classes in our local health clubs to treadmills in the basement of our luxury homes has got us hooked on cardio training.  Let’s face it, everyone’s doing it! Everyone from endurance athletes to seniors, soccer moms to weekend warriors.  Cardio has not only become an obsession in our community but a phenomenon. 

As a fitness expert I get hired by individuals of all walks of life who often seek similar outcomes.  Some come to me for fat loss purposes, others want to improve their 10k running times.  One method that I have been incorporating in some of my programs and a very powerful concept that I’m going to introduce you to right now is “High Intensity Interval Training.”

“High Intensity Interval Training” (HIIT) is a type of activity where you’re doing short and intense bursts of full out sprints (30-60 sec at a time) with minimal rest in between each sprint.   This type of training can be done anywhere and on any type of equipment at your local health club.  

Research has shown that “high intensity interval training” is more effective and productive for both fat loss and cardiovascular purposes then slow and steady aerobic work (long runs and/or walks).  Everyone from an elite distance runner looking to get a PB in their run to a mother of three that is simply looking to drop a few pounds will benefit from HIIT training greatly. 

Athletes such as sprinters who work out for 45-60 seconds at a time tend to have less body fat and more lean muscle tissue when compared to marathoners for example.  Think of other athletes such as tennis players, soccer players, hockey players just to name a few, they all execute a task for a short duration at a very high intensity both when they compete and in training.  HIIT is a very effective way to build muscle, burn fat and reap all the cardiovascular benefits.

                        
                      Jon Drummond Sprint Runner       Maria Kirilenko Pro Tennis Player

Research also showed that high Intensity Interval training elevates your EPOC levels in similar ways of an intense resistance training session would.  EPOC stands for Excess Post-Exercise Oxygen Consumption and is defined scientifically as the “recovery of metabolic rate back to it’s pre-exercise levels”. In plain English it means you keep burning calories at a high rate long after our HIIT  workout.

The reason why HIIT is so effective is not only because of the effect it has on your EPOC levels but it’s a type of activity that your body will have an extremely hard time adapting to.  For example, if you would to run 5K every single day for the next year, next year at this time you will not only run that 5K much faster then a year ago you would burn a lot less calories doing it.  Therefore if you’re looking to improving your fitness levels or burning more calories then you will need to increase your distance which means spending more time running and training and less time with your family and friends and the things you really want to be doing.

The reason why my clients and love doing Interval Training is because of the results it produces and it’s quick and over with in just 20 minutes or less.  You can do HIIT anywhere, on the treadmill or on a soccer field.   One of my favorite places to doing HIIT is at Moonies Bay Beach on the big hill that they have there.  Below are a few examples of how HIIT is done. 

Soccer Field:

• Warm up for as long as you need.
• From one side of the field, sprint as fast as you possibly can to the other side.
• Walk back to the other side.  While walking back take a few deep breaths and get ready for the next wind sprint.
• Once you back on the side that you’ve started from, repeat the sprint with a walk back 5 more times.

Swimming Pool:

• In a 25m swimming pool, warm up for as long as you need too.
• Perform a full out sprint for 25 meters
• If you’re a good swimmer, swim back and relax, get ready for the next sprint.
• Once you’re back, take a few seconds to prep yourself for the next sprint.
• Repeat your sprint and swim backs for 5 more cycles.

Conclusion:

Be creative and have fun with it!

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