The many benefits of high intensity interval cardio and its basics of execution.
No, there is no typo in the title. High Intensity Interval Training, known as HIIT, can really make a huge difference in your training regimen and provide tons of health advantages.
This sounds like statistics math
Lucky for you, this is not math. High intensity interval training may sound like a math subject but it is a way to do any type of exercise you do for your regular cardio, but with a (sweaty) twist. You don't run at the same pace you would when doing regular cardio and you don't need to run for more than half an hour to finally be in the fat-burning window. Even better, it will only take 10-15 minutes of your time to burn the same amount of fat.
TAKE MY MONEY, I'M SOLD
Don't get overly excited just yet, I know it sounds incredible already to shed as much fat with only a 10 to 15 minutes session, but there is a price to it: HIIT has been created by Lucifer himself and it's freaking hard. You will want to drop to the floor and never do it again, but it's goddamn worth it.
Okay I'm fine with that I guess
If you are still reading this, you accepted the terms on the contract to Hell. What you have to do to is very simple yet very physically demanding. The theory behind HIIT is pretty easy and straight forward: you need to work at a low physical effort and suddenly explode to almost the maximum of your body's capacity.
How to put this into practice
For starters, I'd recommend a 1:2 interval ratio, meaning that the time spent in the high intensity phase is doubled in the slow phase. You can change that ratio as you like and experiment with various ratios to find the one you are more confortable with and find the most efficient. Here's a quick guide, you can perform the HIIT in most of your favorite cardio exercises like running, cycling, rowing, skating, swimming, etc:
- Warm up at a light to moderate pace, 5 minutes is perfect.
- Start your slow inteval phase, execute it for 30 seconds.
- Quickly burst into your high intensity phase and give it the best you got for 15 seconds, literally sprint the f*** out.
- Repeat step 2-3 for 8 to 10 sets.
- Cooldown from a medium to slow pace gradually.
- Fall down on the floor completely exhausted.
HIIT cardio will greatly spike up your metabolism for a period of 48 hours after you finished your session. This means you will still be burning fat while sitting on your butt afterwards and have that testosterone / growth hormone boost. Isn't this great? This is not an excuse to neglect your diet though!
On top of that, HIIT will make you lose little to almost no muscle mass in comparison to a long medium paced cardio workout. Do this every other day for fast results (3 times a week), and please listen to your body, this may not be for everyone and needs an intermediate athletic base.