HIIT Workout (High Intensity Interval Training)

HIIT workout's is a very brief but intense workout which will melt fat off your body. I have been a massive fan of HIIT since I first started training at age 15. I have used it to burn fat, to build lean muscle, and as part of football training to increase my anaerobic endurance. It really boosts your metabolism during, and also for many hours after causing your body to produce your natural fat burning hormone (HGH) and helps you burn more fat than just diet alone. This won't be news to people who do HIIT. What you may not have known, is that intervals are more effective at developing endurance than endurance exercise itself.

Jessica Alba uses HIIT.

I read this study a few years back, which was published in the Journal of Applied Physiology. They took 16 people and put them into 2 groups. One group done 2 weeks of sprint intervals, and the control group did nothing for the 2 weeks. Their endurance capacity was taken before and after the experiment. The findings were very good, the sprint interval group doubled their "endurance capacity" just in 2 weeks.
But What About Intervals Developing Endurance Better Than Endurance Exercise
Well these same researchers done a previous study with the subjects this time doing endurance training for 2 hours a day, 5 days a week. They compared these studies over 2 weeks and noted that the intervals developed their endurance capacity more than the endurance study.
15 Minutes of HIIT vs 2 Hours of Regular Cardio?
It's hard to get your head around this, we are born into thinking more is better, but this is not always the case. These results have been known for many years, but as I drive in my car I still see people jogging many laps around the park, tiring themselves out with little results.

Note to Endurance Athletes
If any endurance athletes are reading this, I stress for not to quit doing endurance exercises. I understand you guys need to incorporate endurance training to strengthen your tendons, joints, muscles and even bones. But to get the best of both worlds, why not incorporate some intervals, its proven to work.

Note to Everyone Else
Steady state cardio has its place and knowing you can jog for 30 minutes without breaking down is an important part of being an all round athlete. You can use steady state cardio strategically to burn fat and I will post about this another time. But, yes HIIT training is something I incorporate all year round.
Note: This is an advanced aerobic workout program. Make sure you are in decent health before working out intensely.

Quicker
Burn calories for longer after your workout
Sprint HIITs are good for your legs
More HGH released compared with aerobic cardio
More fun

Can be too intense and cause fatigue and overtraining
Easier to get injured
Less calories burned in the workout
Can be over too soon if you enjoy training longer
Its very intense so you have to work hard
Can be hard to motivate yourself after a hard day
Not suitable for people who are in bad shape

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