logo
menu-icon

Time to HIT Your Workout

by Charles Weller May 28, 2014

Time to HIT Your Workout

No amount of reps will get rid of that persistent layer of fat under your muscle. You’re ripped but get winded easily on an easy jog or light bike ride. Your body fat percentage is stubbornly refusing to decrease. You’re bulking up but really want leaner muscle. You’ve plateaued.

It’s time to HIIT your workout. High Intensity Interval Training is an excellent way to burn fat, boost your metabolism, build endurance, add muscle, strengthen your heart and above all, it’s super easy to incorporate into your routine.

EPOC (excess post exercise oxygen consumption) is a good thing. It means even after you’re done working out, your body isn’t. It’s fighting hard to get back to normal, using up calories to restore the oxygen and glucose levels in your blood, regulate your body temperature and rebuild muscle. We know when the body works it demands calories. With EPOC, it gets those calories by burning fat. Think of it: While you’re relaxing, enjoying your post-exercise recovery smoothie, your body is actually burning up fat like crazy and building muscle.

The most effective way to make EPOC happen is through HIIT. HIIT uses short, all-out bursts of intense exercise with little breaks in-between, i.e. pushing your endurance to the absolute limit. Do not confuse this with Crossfit, which certainly incorporates HIIT into the daily workouts, but is built upon varying exercises and doing the most reps within the shortest period.

A HIIT workout can be done anywhere with absolutely no equipment. Endless methods exist ranging in duration and intensity, but a good baseline is to go with the Tabata method.

The Tabata Program-4 Minutes

If you feel like you’re going to vomit or pass out, you’re doing this right. Research says one four-minute Tabata burns more fat than 60 minutes of moderate exercise on the treadmill. The key is to push yourself as hard as you can. Pretty much any kind of large muscle group exercise works with Tabata, for example you can do sprinting intervals up hills, or steep incline on the treadmill. Or, you can do pushups, any kind of plyometric exercise, jump rope, the exercise bike dialed up super high, etc. Just get your heart rate up and use a stopwatch, because twenty seconds feels like a lifetime. Most people start with one Tabata cycle and work up from there.

  • Perform the exercise at 100% for 20 seconds
  • Rest 10 seconds
  • Repeat 8 times

The best way to burn fat and lose weight is through HIIT. By adding high intensity interval training to your workout three times a week, you will see results within a month. Try the Tabata method to start; being sure you practice good form all the way through. Vary your exercises and add intervals to keep up muscle confusion.

Related Posts

Fungal Lactase for Digestive Health
Fungal Lactase for Digestive Health
Fungal lactase is an enzyme derived from the fungus Aspergillus oryzae, known as “koji” which are critical in the pro...
Read More
Maintaining Healthy Bones with Plants
Maintaining Healthy Bones with Plants
 The key to protecting your bones is to ensure proper nutrition so that bones can rebuild and maintain their strength...
Read More
Boost Brain Power with the Paleo Plant-Based Diet
Boost Brain Power with the Paleo Plant-Based Diet
 If you’ve ever had a difficult time concentrating or staying focused throughout the day, eating a Paleo plant-based ...
Read More
The Amazing Health & Performance Benefits of Beets
The Amazing Health & Performance Benefits of Beets
Beets are a member of the vegetable food group and come from the beet plant.  Beets are packed with healthy nutrients...
Read More
Plant-Based Diet for Gut Health
Plant-Based Diet for Gut Health
  Focusing on our gut health has gained in popularity, and many advantages of adopting a plant-based diet for our mic...
Read More
5 Tips For a Healthy and Effective Detox
5 Tips For a Healthy and Effective Detox
Detoxing has many life-changing benefits when done correctly. Before you decide you’re in need of a cleanse, there is...
Read More
Easy Steps to Transition to a Plant-Based Diet for the New Year
Easy Steps to Transition to a Plant-Based Diet for the New Year
At the start of the new year, we all want to feel our very best—to set the stage for a fresh start in living a health...
Read More
Plant-Based Diet for Healthy Vision
Plant-Based Diet for Healthy Vision
Photo: gettyimages.com   Vision impairments are becoming a common problem with estimated rates expected to double af...
Read More
Plant and Healthy Skin Connection
Plant and Healthy Skin Connection
Photo: Gettyimages.com When it comes to skincare, what you put into your body will often be reflected on the outside...
Read More
Plants for Stress
Plants for Stress
Everyone experiences anxiety at some point in life. Making a public speech, a first date, taking a test are all the r...
Read More


Charles Weller
Charles Weller

Author



Also in Fitness & Training Tips

Pre Workout for Women – 4 Guidelines For Picking the Best
Pre Workout for Women – 4 Guidelines For Picking the Best

by Laurice Wardini August 30, 2019

10 Reasons to Follow A 100% Plant-Based Diet For Fitness
10 Reasons to Follow A 100% Plant-Based Diet For Fitness

by Laurice Wardini July 26, 2019

Acerola: The Superfood for Athletes
Acerola: The Superfood for Athletes

by Charles Weller May 09, 2019

close-icon