High Intensity Interval Training Tips And Advice

Fact Checked On: 4-5-2018 By: Rob Miller


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If you’re currently on a fat loss diet plan looking to get lean, fit, and firm, then one form of cardio that you absolutely must make sure you don’t overlook is high intensity interval training or HIIT for short.

HIIT is easily classified as the most superior form of exercise that you can do because of all the benefits it has to offer.

Not only is the workout itself incredibly short at around 15-20 minutes per session (so ideal for those time pressed individuals!), but it’s also going to be great for helping to boost your metabolic rate for hours after you’ve completed it. Basically, when you include this variation of workout into your normal workout routine, you will burn fat all day long.

How much better does it get?

high intensity interval trainingFurthermore, this variation of cardio is least likely to cause you to lose lean muscle mass, which as you hopefully know by now, is precisely what you want to be avoiding on any fat loss program you’re doing. It’ll also boost your fitness level far faster and higher than any regular moderate paced cardio workout routine, so again, it’s simply ideal.

This said, you need to know how to do it properly and how to add it into your workout effectively as well. Let’s go over the vital details that you should know so that you can get this done properly.

How To Perform High Intensity Interval Training

The first thing we need to address is how you should go about performing high intensity interval training. Basically, with high intensity interval training you’re going to alternate between periods of very intense exercise with periods of much lower intense exercise – or active rest as it’s called.

Each work interval (the interval done at the intense pace) should last for around 15-60 seconds. 60 seconds is at the very high end of the spectrum and most people will see best results with intervals around the 20-30 second mark.

With this, you’ll then pair it with an active rest period that last for about two to three times as long as you recover before you go all out with the work period once again. Take note that your active rest period should consist of nothing more than light walking or very light movement with whatever mode of cardio activity you’ve decided to do.

You’ll repeat this process six to ten times, making sure to start with a five minute warm-up and finishing with a five minute cool-down.

This literally allows you to finish up a typical HIIT workout within 20 minutes or less.

How To Add HIIT To Your Workout Session

Now, when it comes to adding this form of workout into your overall workout routine, you’ll want to be sure that you are not overtraining yourself.

Because it is so intense, you aren’t able to do it daily without repercussions, especially if you’re also weight lifting at the same time.

For this reason, add the HIIT sessions to your workout two to three times per week, making sure that you still have at least one full day off from all exercise.

Also avoid doing it on the same day as weight lifting and if you must, do it after the weight lifting session itself. So there you have the key facts to know about high intensity interval training cardio.

If you want to see optimal results, it is the form of cardio to be doing. Sign up for our Free “Get Ripped” ebook for more information.

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Author: Rob Miller

Supplement Critique

Rob Miller founded SupplementCritique.com over 7 years ago, and has been the chief editor ever since. He has a diploma in Advanced Dietary Supplements Advisor, and worked at GNC for 3 years. He KNOWS supplements, both inside and out. Rob currently resides in Jupiter, FL, with his wife of 4 years.  Learn more about him in his Bio here. Follow him on Twitter , Facebook, LinkedIn, or find him on Google +.