There is no one-size-fits-all workout plan that guarantees weight loss across the board. Every body is different, and with that comes finding a personalized workout routine tailored to your own specific needs and interests. The best way to achieve weight loss from your workouts is by identifying a routine that you enjoy and can stick to that also supports your goals without burning you out. That being said, there are some forms of exercise which are naturally more effective in burning calories, allowing you to maintain a deficit for weight loss.
HIIT, or high intensity interval training, is one such activity that has risen in popularity over the last several years as a form of cardio that can be adjusted to fit your exercise interests while burning fat so you can lose weight with ease. We asked Anje Fourie, teacher of a personal training certification course, why HIIT is one form of exercise which should be included in most workout routines for significant results, and this is what she had to say.
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Quick and effective, HIIT sessions typically only last between 10-30 minutes, making them the perfect workout if you find yourself in a time crunch but still want to squeeze in a sweat session. The idea of high intensity interval training hinges on having segments of intense work, followed by short periods of rest in between. This helps to increase calorie burn, keeping your heart rate high and torching fat.
“It involves small bursts of high intensity workout focused on getting your heart rate pumping fast, followed or alternated with low-intensity recovery periods. For example, if you choose cardio as a form of HIIT workout, that you want to do for say 15 mins, that will involve a fast sprint for almost 1 minute, followed by a moderate jog for about 2 mins,” explains Fourie. “This 3-minute rep repeated 5 times is an effective way to burn fat and stay healthy.”
HIIT has risen in popularity in recent years due to its function in helping burn calories and lose weight with ease while still promoting muscle growth. “HIIT pressures your body into consuming energy from fat rather than muscle, helping you maintain muscle for the long run. It works well especially when you are on a diet, and you want to lose weight while maintaining your physique,” says Fourie. An added bonus: due to the intense nature of HIIT, your body will continue to burn fat long after you’re finished your workout, making it more effective for weight loss than other, more traditional forms of cardio.
Not only is HIIT a fantastic weight loss method, but it also provides a number of other benefits to the body. “Some other benefits of HIIT workout regimes include – better metabolism rate, more muscle gain, no need for external equipment, enhanced endurance, increased oxygen consumption and reduced blood pressure leading towards a healthier heart,” says Fourie.
It is important to note that HIIT should be limited to two times a week, so make sure not to overdo it in order to keep your body from burning out. Best results may also come in combination with a healthy eating plan and weight lifting as well to grow your muscles, so just remember that you can’t out-exercise a bad diet. For your first HIIT workout, Fourie suggests trying out intervals of jump rope, cycling, sprints, or any other high intensity activities which spark your interest.
Working out should be something that you do because it makes your body feel good, not because it’s an obligation. Finding exercises you enjoy and don’t feel like a chore is the best way to lose weight with ease, and seeing as HIIT can be tailored to include any number of activities, it’s perfect for torching calories in a short amount of time to fit within your busy schedule. Don’t be intimidated by the word “intensity” as well--do what you can and you’ll slowly build up endurance until working out stops becoming something you dread, and is instead something you look forward to.
