What to Do: To get a great fat burning interval workout using one of the above methods, alternate between intensity 4 and 10. Intensity Level 4 – A brisk walk while moving your arms in the same manner as someone who is running. While interval workouts are great for burning fat and sculpting a slim body, the recipe for getting healthy, losing excess body fat and gaining lean muscle mass can be found by combining these three ingredients: clean eating, cardiovascular exercise and weight training. Sign up and we'll send you the latest recipes, menu plans, fitness tips, and workouts each week. If you do any kind of exercise, or have ever talked to a personal trainer, you must have heard of Interval Training by now.  It has become quite a popular type of exercise in recent times, due to the fact that it is a more efficient way to exercise and burn fat.  But what exactly is it, and how does it work?
Interval Training is also called High-Intensity Interval Training (HIIT) and it is a form of exercise that involves interchanging intervals of short period (1 minute) high burst activity, and longer (2 minute) recovery. HIIT is more efficient and requires less time to burn the same amount of calories as low-intensity training. HIIT can also increase your cardiovascular endurance faster than long-distance low intensity exercise, because it is far more demanding on your body. HIIT increases your metabolism, so you will continue to burn more calories even after your workout as compared to low-intensity training. To explain why HIIT is much more effective and efficient, you must first understand what is aerobic and anaerobic exercise. Aerobic exercise is low-intensity, can be performed for extended period of time, and requires the use of your cardiovascular system. Anaerobic exercise requires speed, strength and power for example sprinting, weight lifting and anything that requires you to use your muscles.
With HIIT, by interchanging the aerobic (low-intensity) and anaerobic (high-intensity) exercise, you are challenging both systems simultaneously. You burn more fat with HIIT because with the periods of high-intensity you build more muscle.  And as we all know, the more muscle you have, the more calories you burn.
You can Interval-train at the gym or on the road.  It is easier to do it on a treadmill as you have the timer right in front of you. Never miss a single update or post – sign up to HHB Life Newsletter and stay healthy, happy and beautiful. Don't miss a thing, Sign Up for HHB Life Newsletter to get Tips and Updates directly in to your inbox.
High Intensity Interval Training (HIIT), typically includes a short warm up, followed by 6-10 high intensity exercises, with low intensity recovery periods or rest, and lastly a cool down. Keep in mind that HIIT increases the amount of fat burn during exercise routines and continues to do so for up to 24 hours. You can find more fat blasting workouts in our lastest ebook, 36 Fat Blasters ~ quick routines to burn fat and inches. What to Do: Perform each exercise for 30 seconds and rest for 15 seconds and immediately move to the next exercise.
Be sure to watch the videos before beginning to know exactly how to complete each exercise…no stopping once you begin! What exercise routines do you recommend for toning the gluteus medius area (or in my case, the muffin tops)?
When most people think of cardio, they think of long, boring jogs, or endless hours on the elliptical. The picture to the right shows an extreme example of the different training outcomes of a marathoner (“steady state” cardio) and sprinter (high intensity interval training cardio). High Intensity Interval Training involves alternating between very intense bouts of exercise and low intensity exercise. As an added bonus, there’s also an afterburn effect known as EPOC (excess-post exercise oxygen consumption). My 12-Week BuiltLean Transformation Program is based on HIIT because it’s so effective at burning fat. If you are a beginner, I would recommend only trying HIIT if you can do a session of cardio for 20-30 minutes at 70-85% of your max heart rate. NOTE: Interval training should begin with a 3-5 minute warm up and end with a 3-5 minute cool down to prevent dizziness, or nausea. I do this HIIT workout all the time on a treadmill, jumping rope, or doing kettlebell swings. Any type of cardio can be used with interval training, but I would caution against running more than a few times per week, because the demands on your metabolic system and joints are significant. Impact of exercise intensity on body fatness and skeletal muscle metabolism” Metabolism, vol. Also, in terms of fat, can you please provide a comparison (i.e For a 175lb male, 20 mins of HIIT is equivalent of X minutes on a treadmill or X minutes on a an ellyptical)? I agree with most everything in this blog entry, especially about using HIIT to train as opposed to steady state cardio. Ultimately, even though there is not doubt intervals are better than steady state, you picked images which would show the most contrast between a marathoner and a sprinter, which isn’t necessarily accurate.
One more thing to mention is when I go for a jog, I love to incorporate a little interval training into it.

My question basically is, how many minutes do you have to sprint to equal to 30 minutes of jogging? So assuming you weigh 175 pounds (80kg) and you jog for 30 minutes, which is around 7 METs, you are burning about 300 calories. I also want to emphasize in my opinion, HIIT is not about calorie burn, but about increasing your aerobic capacity substantially and improving your hormonal response. Sprinters are mainly anaerobic and they have a lot more fast twitch muscle and their explosive speed depends on how much anaerobic power they can produce in a short amount of time.
I’d also add that elite endurance athletes do a lot more interval training than the average gym rat can ever imagine to do. Hi Greg, I thought (my mistake) it was obvious the picture was just an extreme example of both training outcomes and genetics. Regarding interval training, the research study you presented uses an ergometer as the training modality. Since Greg seems to be having a very similar issue to the one I had over two weeks ago, I’d like to reiterate (possibly more calmly) the issue with the two pictures you used.
Comparing the average sprinter to the average marathoner (of similar age and ethnicity) would reveal a much more subtle difference.
Quite frankly, I feel it’s irresponsible for an otherwise knowledgeable fitness website to use this particular tactic. The picture to the right highlights the difference between the body of a marathoner (“steady state” cardio) and sprinter (high intensity interval training cardio). I like to increase the incline to make it even harder on the intervals when running on a treadmill.
I have been trying to lose my last bit of weight to hit my target goal of 175, currently at 187. That’s great news that you have improved your body and lost 5kg in only one month with some help from interval training.
It sounds like you have a positive mindset to help push you through and reach your potential.
I am doing 3 min warm up and 20 min HIIT 15 secs intense and 15 secs slow in the spinning bike. You can start with doing 30 seconds hard on the elliptical, or stationary bike, then 1 minute resting and repeat. 1) I got on the treadmill on Tuesday and just barely got through 18 minutes (with a 4 minute warmup) and had to stop because my body was so fatigued… have others found that when they first started interval training that they hit a period of fatigue? 2) Since starting the higher intensity cardio and weight training I feel skinnier, firmer etc but gosh darn if the scale won’t budge. Working out in an alternate pattern of interval training can process your build-up of lactic acid in the body. Interval training is a repeatable, high-intensity session of a few seconds that uses the glycogen stored in your muscles to gain energy for the workout.
Even after finishing a session of interval training, your body keeps consuming oxygen and calories so it can come to a state of rest. With a bachelor’s degree in technology and over five years of experience in online content generation and distribution, Anupam Jolly has been creating and editing content spanning across a variety of domains.
Why do spacers hurt so much I've got these spacers in right now and they are very painful!
When you alternate betweenhigh intensity and low intensity movement, then repeat the sequence, you burn mega calories! It’s easiest to describe intensity using a scale of 1-10, 1 being very, very light work and 10 being extremely challenging. After warming up at intensity 4 for 3-5 minutes, alternate between 1 minute of intensity 4 and 1 minute of intensity 10, then repeat for the recommended number of times depending on your fitness level. Therefore, you can get the same benefits in a shorter period, saving yourself precious time.  A 30-minute HIIT session will burn the same or more calories as a 1-hour slow-pace jog.
Both types of training are beneficial to your body, and by mixing them up you are maximizing their effects. Try landing on the ball of your foot instead of the heel to prevent injuries in the future. Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain?.
Aerobic interval training versus continuous moderate exercise as a treatment for the metabolic syndrome: a pilot study.
High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. The effect of a brief sprint interval exercise on growth factors and inflammatory mediators. I do have a question though that has been on my mind for a while and it will be nice if anyone can also contribute to the answer.

There may be no definite answer but it would be appreciated if I get a rough figure at least. Quite simply, that is why science uses averages: The extreme case gives a misleading result and does not accurately reflect the reality for 99% of cases.
I commend you for taking the constructive criticism in stride, something I often find myself hard to do. Anyways, I have been jogging around 3.5-4 miles a day on the treadmill at 5 MPH (haven’t tried faster just to make sure I can keep the pace) and I was wondering how much HIIT you would recommend to compete with that?
I do get the burn in my chest, I am sweating profusely and on my last cycle I feel like puking. Do not worry and give a try to interval training that can burn more fat as compared to other forms of training. Instead of spending hours on other trainings, you can simply choose to spend a few minutes on interval training and burn more calories. Doing the same in a consistent manner further enhances your body’s ability to work harder and burn more fat.
Thus, what you burn after an interval training session is much more than what you burn after a regular aerobic session. An avid environmentalist, Anupam Jolly believes that if humans can degrade the environment, they can save it from disaster too. A bonus- this type of cardio workout keeps you from growing bored. Short periods of high intensity workouts followed by longer periods of low intensity ones burns more calories and subsequently more body fat than maintaining a steady pace or incline. If you have certain medical conditions that prevent you from doing this type of exercise, do not perform it unless discussed with your physician. Check out Natalie’s Energizing Music Mix playlist to help you power through the workout. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician.
The gentleman you used for your marathoner is of different descent than the gentlemen used to illustrate a sprinter. Endurance events are aerobic in nature which requires high VO2Max numbers and superb oxygen delivery to the muscles.
If I do intervals it’s at least 16 repeats of 200, 10 repeats of 400 or 6 repeats of 800 meter sprints at various speeds (the longer the interval the slower the speed). Although the extreme example you provided is TECHNICALLY accurate, it appears to be a deliberate attempt to mislead your readers. Unless all of your readers are in this 99%, then the presentation you have given is not accurate. For ladies, high intensity interval training won’t make you very muscular, but does help you get leaner faster. If you want to know about the reasons behind the interval training helping you to cut more calories, then check out the following points. When you have less fatigue, you may be able to burn more calories by acting faster and for a longer duration. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. When it comes to just jogging, I’m able to go for 40 mins and thats under very hot weather because at the moment I live in Kuwait. You need to stay up at or above lactate threshold for 2+ minutes to get the benefits of interval training.
It relies on slow twitch muscles and the less weight the athlete has to carry the better off they are.
The idea is to burn a large number of calories in a short time, then take a longer time to recover through milder exercise, and then repeat this process to burn the intended amount of fat. In addition, the man used to illustrate a marathoner is significantly older than the man used to illustrate the sprinter. Regarding the exercise, I would not recommend exercising too intensely, because you may burn yourself out.
Working out in alternate high- and low-intensity patterns can benefit more than a static session.
This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions.
Muscle mass (as well as the ability to put on muscle mass) decreases with age, and the roughly 20 years between these two men are certainly enough to make a difference. But to say that HIIT works for your benefit so you won’t end up looking like the guy on the left is just stupid. I don’t see your average gym rat running that long ever let alone running it at the intensities I run it at. 1 minute running, 1 minute rest) and increasing the number of cycles (I wouldn’t go much above 10).

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