how to burn fat fast with HIIT
Feel like you’ve left it too late yet again? Well maybe, but there is still all of August to get into a good exercise habit to absolve all the BBQs and drinking that this summer is bringing. Starting now will also set you up nicely for Christmas, yes I’ve said it…the C word. Those parties are only four months away and I always get inundated in late November with clients asking for that two to four week miracle programme that’ll have them trim and toned for their works party, by which point it’s too late. Burning body fat is not easy, especially as we get older. The programme below is an incredibly efficient way of burning body fat, but it’ll still take time, so get started now.
You may or may not have heard of HIIT, but in last few years it has become an incredibly popular way of training. Proven to have a positive effect on your metabolism, HIIT is a great way of having a hard calorific burning workout in a relatively short period of time. High Intensity Interval Training is all about an all-out effort for a short period of time, followed by a rest period.
The length of these time periods can vary, catering for the individual. Below are some example timings, however, you can manufacture your own time periods to suit your level of fitness, but just remember your work effort must be 100 per cent of your ability. Anything less defeats the object of HIIT.
Beginner – 1:3 ratio
For most people, 20 seconds is the perfect time for maximum all-out effort. With this ratio you would complete 20seconds of exercise followed by a 60second rest.
Intermediate – 1:1 ratio
Sticking with 20 seconds, this timing will have you do 20 seconds of all-out exercise followed by 20 seconds of rest. That rest period will fly by so focus on breathing, get yourself hydrated pre-work out so that you’re not wasting valuable recovery time slurping back your water.
Advanced – 2:1 ratio
This ratio is commonly known in the fitness world as Tabata training. It is 20seconds of all-out exercise followed by just 10 seconds of recovery. You ideally want eight sets. How many sets you do and what exercise(s) you choose are entirely up to you and what you feel comfortable doing and how much time you have. I would say that try to do full body exercises as these require the most amount of energy, thus burning maximum calories, and try to do at least five sets on whichever ratio.
Keep your upper body straight, with your shoulders back and relaxed and chin up. Always engage your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle, then explode up, switching your foot stance in the air and repeat as quickly as possible. As well as power, this will also develop balance and coordination.
Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Bring your right knee to your chest and place your foot back on the ground behind you. Quickly switch to the other leg and repeat as quickly as possible.
Sat on your bum, set the resistance as high as you can possibly manage and then pedal hell for leather. The momentum and velocity of this exercise will promote exceptional power in the legs and greater core stability.
These are just a few exercises that Ido once a week for HIIT. Personally, I’ll pick one exercise and do a block of eight sets on it before moving onto the next exercise, but you can mix it up if you wish.