If you are a long time CFB reader you well know my love affair with High Intensity Interval Training.
While I don't believe that High Intensity Interval Training (HIIT) is the only worthy form of cardio, I do firmly believe it is the ideal form of cardio for those individuals who are looking to lose weight and lower body fat for reasons addressed in my Understanding EPOC article.
To reap the fat-burning effect of HIIT, you need to make certain you're performing the intervals correctly. These are short, intense workouts.
First, pick your choice of cardio equipment. This could be the pavement, treadmill, stationary bike, rowing machine. If you have joint problems, I'm even ok with the elliptical trainer.
Now, on to the workout!
Minute 1 - 3: Warm up - level 3 exertion
Minute 4: Increase intensity to extremely hard - level 8 exertion
Minute 5: Decrease intensity to moderate effort - level 4 exertion
Minute 6: Increase intensity to extremely hard - level 8 exertion
Minute 7: Decrease intensity to moderate effort - level 4 exertion
Minute 8: Increase intensity to extremely hard - level 8 exertion
Minute 9: Decrease intensity to moderate effort - level 4 exertion
Minute 10: Increase intensity to extremely hard - level 8 exertion
Minute 11: Decrease intensity to moderate effort - level 4 exertion
Minute 12: Increase intensity to extremely hard - level 8 exertion
Minute 13: Decrease intensity to moderate effort - level 4 exertion
Minute 14: Increase intensity to extremely hard - level 8 exertion
Minute 15: Decrease intensity to moderate effort - level 4 exertion
Minute 16: Increase intensity to extremely hard - level 8 exertion
Minute 17: Decrease intensity to moderate effort - level 4 exertion
Minute 18 - 20: Recover at an easy pace - level 2 to 3 exertion
Note: Exertion refers to your perceived exertion. This differs individual to individual. Use a scale of 1 to 10 with 1 being idle and 10 being an all out, maximum effort.
Train hard; stay strong.
Peace.
Susan
Monday, December 14, 2009
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8 Responses to "Incinerate Fat NOW"Thanks for the advice - I'm going to try this out tonight. As a student, during exam periods I struggle to find the time to do lots of cardio so this seems a perfect way to fit in an intense workout in a relatively short space of time!
You'll LOVE it David!!! Let me know how it goes!!
Hey Susan - just back from the HIIT workout! I was originally planning on doing it running (I like being outside ^-^) but by the time I finished my exam it was way too dark to do it outside so I headed to the uni gym intending on treadmilling it. Arriving there all the treadmills were full so, instead of just giving up, I decided to do it on the dreaded erg.. Now I rowed with my undergrad college 1st crew for 4 years so I have spent far too much of my time on ergs and have had a blissful last six months not even going near one - so congrats on just getting me on the erg!
I set off, and yes you were right - I did love it! Yes, it was intense. Yes, I still hate the erg as much as before. Yes, I'm pretty knackered now I'm finished. But I don't think I've ever had a 20min erg seem so short. It made such a change from the long 1hr endurance ergs we used to do and I certainly feel I got a great workout.
This is certainly a workout I'm going to keep coming back to! Thanks!
David, it seems like you really found the joy of HIIT! I simply cannot stand doing cardio but because the HIIT sessions are so short, and intense, the workouts fly right by. For me, the "on" sections of the program (when I'm running with all out intensity) become a competition to see how fast I can actually push myself to run. It really has made cardio 'fun' for me.
Enjoy and happy holidays!
Hey there!
I found my way to your site from a link I found on Women's Health, on the "Fit In Your Jeans in 7 Days Diet." It was funny because I had just calculated the calories myself, and kinda thought it didn't sound like enough, especially paired with exercise. Anyways, I needed a workout for today, and this looks great, so thanks! I'll let you know how I like it =)
kimberlyna, thanks so much for visiting my blog! Yeah, that particular article in Women's Health is kind of frightening, and no big surprise ... tons of women are going to try it looking for that "quick fix". Sigh.
If you're looking for a fun workout, give this a try: http://catapultfitness.blogspot.com/2009/05/heres-to-another-happy-fit-summer.html
Let me know how it goes!!
Is it really as simple as this?
I used to push myself for longer cardio periods, but if doing HIIT is much more effective (and shorter!) then what is there not to love?
Buccal, at the end of the day you can make a strong argument for incorporating both HIIT and steady state cardio into your training program. With that said, from a pure fat burning perspective I've seen my best success (personally and with clients) from HIIT. Keep us posted if you give it a try!
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