High intensity interval training has a number of benefits but it can also be used for fast weight loss. There are several advantages of HIIT workouts for losing weight. In simple terms, these workouts are nothing but an alternate version of cardiovascular training wherein high-intensity effort is followed by a low intensity workout. Many research studies have found that these workouts can help in increasing the rate of fat burning by more than 60% in individuals.
There are also several other benefits of HIIT workouts. For instance, these workouts allow you to get fit in shorter amount of time as compared to other types of training. You can burn far more fat with a 20 minute HIIT workout session as compared to spending 30 minutes on the treadmill.
One of the main reasons interval training is so effective at rapid fat loss is its effect in increasing the resting metabolic rate in the body. It is also known as after burn and it is the main reason interval training is so effective at rapid weight loss. It’s true that you may burn more calories during a cardio session but the resting metabolic rate returns to normal once you have finished.
On the other hand, interval training increases your resting metabolic rate for a period of up to 24 hours which results in a lot more calorie burn as compared to a typical cardio session. Here is a list of some of the other reasons why you should include high-intensity interval training in your fitness routine.
There are several benefits of interval training but the biggest benefit for beginners when it comes to weight loss is that you do not need any kind of equipment in order to do this training. There are a variety of exercises that can be performed at home or you just need to put on a pair of running shoes and start working outside. The focus is on intensity which results in quick fat burn and not on location.
Interval training also helps in enhancing the level of HGH in the body. Keep in mind that intense level of exercise results in enhanced rate of production of HGH. In fact, research studies suggest that the level of HGH can be increased by more than 700% during a high-intensity fitness session.
The enhanced production of HGH has a number of benefits. It helps in increasing the rate of fat burn and also allows your body to maintain its muscle mass. It is a well-known fact that HGH production slows down after the age of 30 which makes interval training for adults above 30 much more important.
One of the most common misconceptions and the reason most people find it difficult to get started with weight loss exercises is that they feel they have to exercise for long periods in order to get any significant results. It also seems intuitive that you need to spend more time exercising in order to burn more calories but that’s not the case with high-intensity interval training. Another disadvantage of training for long periods of time, which is rarely discussed, is that it enhances oxidative stress on the body that may increase the rate of cell damage.
Also, training for long periods of time may lead to increased stress on the body due to constant pounding, and it may lead to a variety of injuries, especially on joints, feet and knees. On the other hand, interval training allows you to get much more effective results in a much shorter period of time. Interval training has proven to be six times more effective for fat loss as compared to traditional cardio, and you only need to do it for an hour a week in intervals of 20 minutes, three times a week.
Another reason most people fail with their weight loss approach is that they go on a crash diet in which leads to fat loss but also results in loss of lean muscle mass. You want to avoid loss of lean muscle mass. Interval training allows you to preserve lean muscle mass while enhancing the burn rate of fat stored in the body.
It’s true that most people find HIIT to be challenging but it’s only challenging in the beginning. Once you build some strength, the challenging workouts will seem routine. You just need to start small and keep increasing the intensity over time in order to achieve the desired results.
Best HIIT Workouts for Weight Loss
As far as the actual workouts for weight loss are concerned, there are several training programs available online. However, it’s important for you to keep in mind that many of these workouts are designed for people who are already fit and want to maintain their lean muscle mass.
If you are a complete beginner, it is important to avoid high-intensity training without building up some strength first. Therefore, you should focus on beginner level high-intensity training workouts, and the HVT plus from Bowflex is one option that can help.
The first rule for high-intensity interval training for a beginner is that you should not use any piece of equipment. You should use only your body weight as resistance. Once you have developed some inner strength, you can start exercising with a variety of equipment such as dumbbells, barbells or kettle bells.
Experts recommend beginning a workout session with a five-minute warm-up. It can be a mild session of stretching or a brisk walk. Immediately after warm-up, you should get started with the main workout.
The best way to get started is jogging. However, do not put all the effort right at the beginning. Jog for 30 seconds and then gradually increase your pace. Once you have reached your fastest pace, end your jogging session with a two minute slow walk. While cooling down, you should also perform light stretching and keep walking. It is recommended to repeat this five times to get the best results.
Overall, high-intensity interval training has a number of benefits other than weight loss. Keep in mind that right form is essential in order to get the most out of interval training. If you are a beginner, you shouldn’t put too much stress on your body as it may result in injury. Start slow and once you have built up enough strength, go ahead with more advanced sessions involving a variety of equipment.