Most people around the world believe that long aerobic sessions are the best method to lose weight fast. It sure is a very good method for removing excess fat but it isn’t an efficient way to get rid of fat. A workout routine needs to more efficient or simply should require less time with better results. It should also be easy enough to do it at home.
High Intensity Interval Training (HIIT) is one such workout routine which can be performed in only 20 minutes and will have a greater impact over your your fat loss goals. HIIT is one such method in which short bursts of high intensity are followed by low intensity periods like walking. HIIT cardio is proven to help you lose more weight than those traditional aerobic workout routines and counting 9 times more fat is burned via HIIT workout routine.
Here are 5 reasons why you should include HIIT into your weight loss program:
1. More fat burning after effect
There have been many scientific studies related to high-intensity short time workouts with results in EPOC (excess post oxygen consumption) counting more for high level cardio for several hours longer than low-intensity aerobic activity. A higher EPOC means that you keep burning calories at a high speed even after you have stopped training.
Whereas is low intensity cardio approach you only burn calories while working out and after you stop doing low intensity cardio, your body also stops burning the calories. It is also not very effective in the long run because your body gets used to this amount of physical activity and at some point you need to increase the time of workout to continue seeing the desired results which may not be a very effective way to lose weight.
2. No loss of lean muscle mass
Low intensity intervals for weight loss is equivalent to loss of muscle mass. Low intensity intervals can sure lead to weight loss. However, in addition to losing fat, you also lose muscle which is important to maintain for post workout fat burning. Check out the bodies of marathon runners against sprinters. Marathon runners look almost emaciated while sprinters are lean and muscular because of the difference in intensity of both sports and also the time taken by each athlete for the purpose. So, what would you prefer to look like a marathon runner or muscular sprinter, it all depends on you and your workout.
To lose muscle is the exact opposite of what you want to lose weight. Your focus should be to build more muscle because muscle burns fat during our resting times.
3. Less risk of injury
Doing long continuous cardio sessions not only makes your look tired but also impacts your joints in a negative way. Over time doing long cardio sessions can lead to many problems like excessive knee injury, ankle and back injury. The continuous loss of muscle also increases the risk of osteoporosis.
4. Less time and faster results.
Since HIIT sessions lasts only 20 minutes or less, it’s a very convenient method for the time crunched person to lose weight quickly and efficiently. Of all the advantages of high interval training, the ability to save your valuable asset, your precious time is best of all.
5. No specific equipment required
High intensity intervals can be carried out on any machine like recumbent bikes, treadmills and even when you don’t have such machines to workout you can still use activities like stair stepping, squats and lunges to use as a HIIT workout session. Below is an example of a regular HIIT training workout to try out.
5 minutes warm-up at 40% intensity.
Follow with 3 rounds of the following:
1 minute. 70-80% intensity
2 minutes. 50% intensity
Ready to cool for 5 minutes at a leisurely pace
HIIT workout is the best workout you can follow to lose weight quickly and in the most efficient way and rather than wasting more time doing long cardio workout sessions, you can save more time to spend with your friends and family.