HIIT fat burning program. Why it’s so effective and useful?

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Better results in less time. What is not to adore about HIIT training? Melt fat quickly with this scientifically proven fat burning program! As far as cardio training goes, high-intensity interval training, aka HIIT, has been just that among serious fitness enthusiasts a huge “hit”. HIIT has nothing to do with becoming a Mafia assassin; although your body fat may feel like you finally have it in the crosshairs. This type of cardio intersperses periods of high-intensity exercise (such as sprinting) with periods of either low-intensity exercise (like walking at a slow speed) or whole rest. This style is a deviation from constant steady state (slow and steady) cardio that most folks do at a moderate intensity for 30-60 minutes.

What is HIIT fat burning program?

HIIT was developed decades ago by track trainers to prepare runners better. At the time it was known by the oh-so-catchy name of “Fartlek” training. It’s the conjoining of the Swedish words for speed (fart) and play (lek). So it means “speed play,” that’s an excellent description of HIIT training. HIIT fat burning program doesn’t have anything to do with becoming a mafia assassin.

Growing body of evidence

All about HIIT fat burning program

What is HIIT fat burning program?

HIIT has crossed over to the fitness business due to favorable outcomes confirmed through both anecdotal reports and published research studies. Studies comparing HIIT to constant steady state fat burning programs have demonstrated that HIIT is much superior for fat loss, despite needing less time to finish.

One of the first studies to discover that HIIT was more effective for fat loss was done in a 1994 study by researchers at Laval University (Ste-Foy, Quebec, Canada). They reported that young men, as well as women who followed a 15-week HIIT plan, lost significantly more body fat than those following a 20-week regular steady state endurance program. This, regardless of the truth that the regular state program burned off about 15,000 calories more than the HIIT plan.

The studies have continued along precisely the same lines:

Drop 2% Body Fat In 8 Weeks

A 2001 study from East Tennessee State University shown similar findings with overweight subjects who followed an 8-week HIIT plan (areas fell 2 percent in body fat) as compared to people who followed a constant steady state plan (areas had no percentage drop in body fat) on a treadmill.

Lose 6 Times More Body Fat

A study from Australia reported that females following a 20-minute HIIT program, consisting of 8-second sprints followed by 12 seconds of rest, lost six times more body fat than the group who followed a 40-minute cardio program performed at a constant intensity of 60 percent of their maximum heart rate.

The principal reason that HIIT works so nicely to drop body fat to a greater amount than regular steady state cardio seems to be due to the more significant increase in resting metabolism following HIIT.

No Rest For Your Metabolism

A 1996 study from Baylor College of Medicine (Houston, TX) reported that subjects who followed a HIIT workout on a stationary cycle burned significantly more calories during the 24 hours following the workout than those who cycled at a moderate steady-state intensity.

10% Increase In Fat Loss

The 2001 East Tennessee State University study mentioned above also found that areas following the fat burning HIIT program burned off nearly 100 more calories daily during the 24 hours after exercise.

Lose 100 More Calories

A girl performing a HIIT workout at home

A girl performing HIIT at home

In a study presented at the 2007 annual meeting of the American College of Sports Medicine by Florida State University (Tallahassee), researchers reported that subjects who performed HIIT burned almost 10 percent more calories during the 24 hours following exercise as compared to those who performed continuous steady-state exercise, despite the fact that the total calories burned during the workouts were the same.

Along with the increase in resting metabolism, research supports that HIIT is capable of improving the metabolic machinery in muscle cells that boost fat burning and candid fat creation.

30% Increase In Oxidation

A 2007 Study in the Journal of Applied Physiology reported that young females who performed seven HIIT workouts over a two-week period experienced a 30-percent increase in both fat oxidation and levels of muscle enzymes that enhance fat oxidation.

Fast-Burning Muscle

The Laval University study that found a decrease in body fat with HIIT also discovered that the HIIT subjects’ muscle fibers had significantly higher markers for fat oxidation (fat burning) than those in the continuous steady-state exercise group.

Decrease Your Fat Enzymes

A study from the Norwegian University of Science and Technology (Trondheim), reported that subjects with metabolic syndrome who followed a 16-week HIIT program had a 100 percent greater decrease in content of the fat-producing enzyme fatty acid synthase as compared to subjects who followed continuous moderate-intensity exercise.

And just one more manner that HIIT seems to function has to do with getting the fat to where it’ll be burned away for good.

A new study published in the American Journal of Physiology sheds some light on another method that HIIT burns off more body fat. Having more of these proteins in muscle means that more fat might be burned up for fuel during workouts and when resting.

While many bodybuilders and trainers claim that going slower and longer with cardio is far better to burn off fat and protect muscle mass, the reverse seems to be accurate.

Cardio done at a higher intensity for a shorter amount of time won’t just allow you to keep your muscle, but can, in fact, allow you to build muscle mass.

What about weightlifting?

Weightlifting is a kind of HIIT training.

Are you aware how muscle fibers conform to getting more aerobic and gaining greater endurance? By becoming smaller and  weaker! The smaller a muscle fiber is, the less time it takes for nutrients to travel within the muscle fiber. This speeds up the rate the nutrients might be burned for fuel.

However even should you think of this from a common sense standpoint, it makes perfect sense. Stating that slow and steady cardio for longer periods of time is best for maintaining muscle mass is similar to saying that curling 5-pound dumbbells for 30 minutes straight will build more muscle than curling 40 pound dumbbells for sets of 10 reps with 2 minutes of rest between sets. See, the higher-intensity workout definitely constructs muscle better. In the event you consider it, weightlifting is really a kind of HIIT!

The research backs this up

HIIT The Beta-Alanine For Massive Muscle Growth

One study in the Journal of the International Society of Sports Nutrition reported that male subjects following a 6-week HIIT program (done for 15 minutes per day at a ratio of 2:1 for exercise-to-rest, 3 days per week) while supplementing with beta-alanine gained more than 2 pounds of muscle after 3 weeks—despite no weightlifting during the program.

Increase Your Testosterone By 100% With HIIT Training

In a different study, New Zealand researchers had competitive cyclists finish four weeks of HIIT training including 30-second sprints on a fixed cycle divided by 30 seconds of rest. One group ran with high resistance on the pedals, which makes it more challenging to drive. While the other group used a lighter opposition, which was simpler to peddle. Both groups peddled as quick as they could during the 30-second sprints. They found the guys peddling at the maximal resistance raised their testosterone levels by nearly 100 percent, while the group was peddling at a lighter resistance just increased evaluation amounts by about 60 percent. Since testosterone is necessary for improving muscle size as well as strength, doing HIIT with greater resistance may help muscle development and stamina.

HIIT is fun!

HIIT also lets you keep up your sanity by getting you done with cardio faster. I can’t think of anything more monotonous than being stuck on a treadmill, stairmaster, stationary cycle, or elliptical machine for a good 30 minutes straight! With HIIT the intensity blasts could be more grueling, nevertheless they’re brief and challenging. That makes the workout more “interesting” and finishes it faster.

Another advantage of HIIT is that you can do it virtually everywhere with any section of equipment or without any gear in the slightest! Even though it can be, HIIT doesn’t need certainly to be done on gymnasium cardio equipment. The options are almost limitless. It’s possible for you to use it using a jump rope, with weights, with strength bands, with your body weight. Pick any piece of equipment you want. Thus contemplate doing less slow and long work outs in the cardio area and do more HIIT. The benefits will be maximal fat loss due to a ramping up your resting metabolism and fat burning enzymes, while building muscle, all in a minimal amount of time.

The beginner-to-advanced 8-week HIIT plan

The following program can take you from HIIT beginner to HIIT stud in 8 short weeks.

  • It begins with a work: rest ratio of 1:4 in Phase 1 for a complete workout time of just under 15 minutes.
  • Phase 2 bumps up the period in the “work” period, bringing the ratio up to 1:2 and the complete workout time to 17 minutes.
    The complete workout time increases to 18.5 minutes.
  • In Phase 3, the rest ratio is cut in half, bringing the ratio up to 1:1. The total workout time increases to 18.5 minutes.
  • Eventually, in Phase 4, the rest ratio is cut in half again, increasing the ratio to 2:1 and the absolute time at 20 minutes. This can set you in the sophisticated positions for HIIT.

The recommended time of every stage is only that suggested. If you should spend more than two weeks at a particular stage before moving up, do it. Ditto if a period looks too simple and you need to leap right up to the next level.

You can perform these workouts using tools, for example, a jump rope, or only doing jumping jacks, or sprinting, or working on a fixed cycle. Take advantage of your imagination. Simply follow the work-to-rest periods as suggested.

Phase 1 (1:4). Weeks 1-2

  • 15 seconds: High-intensity exercise
  • 60 seconds: Rest or low-intensity exercise
  • Duplicate another ten times, followed by a closing 15-second high-intensity blast.
  • Total time: 14 minutes

Phase 2 (1:2). Weeks 3-4

  • 30 seconds: High-intensity exercise
  • 60 seconds: Rest or low-intensity exercise
  • Repeat another 10 times, followed by a final 30-second high-intensity blast.
  • Total time: 17 minutes

Phase 3 (1:1). Weeks 5-6

  • 30 seconds: High-intensity exercise
  • 30 seconds: Rest or low-intensity exercise
  • Repeat another 11 times, followed by a final 30-second high-intensity blast.
  • Total time: 18.5 minutes

Phase 4 (2:1). Week 7-8

  • 30 seconds: High-intensity exercise
  • 15 seconds: Rest or low-intensity exercise
  • Repeat another 25 times, followed by a final 30-second high-intensity blast.
  • Total time: 20 minutes
Updated: July 15, 2017 Author: Dmitrii

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