HIIT Training: High Intensity Interval Burst Training
There are two types of people. Fat burners and sugar burners. A diet high in carbohydrates and a cardio-endurance type workout routine such as jogging creates a person who is burning quick sugars and not burning fat. In order to become a fat burner and lose weight, increase energy levels, spike cardiovascular health, and increase lean tissue mass—burst training must become a part of your weekly routine. The best part of burst training is that it takes a fraction of the time compared to many other popular workout routines.
Studies have shown that 27 minutes of burst training 3x per week is equivalent to 60 minutes of cardio training 5x per week and that burst training can actually continue to burn fat for up to 36 hours after a workout. Everyone is able to do a burst workout. It only take a few minutes to perform and the positive effects can last for days. There are two main types of burst training…
- Tabata- Set a timer and perform a single exercise at the maximum velocity that you are able to for 20 seconds. Rest for 10 seconds and then repeat with a different exercise. Pick 4 exercises each tabata and do three rounds of each exercise. Resting for 30 seconds in between each round. A light warmup and cool down is necessary before and after a tabata routine.
- Classic- Pick an exercise or exercise machine (examples include the treadmill, elliptical, row-machine, and stationary bike) and perform the exercise at your maximum velocity for 60 seconds. Rest 2 minutes and repeat for 4 cycles.
Front lunges, jogging in place, mountain climbers, dancing in place, burpees, jumping jacks, push-ups, planks, flutter kicks, crunches, and jump roping just to name a few.
Always be sure to warm up for at least 2 minutes prior to a bursting workout and cool down for at least 5 minutes. A light yoga routine is a perfect compliment following burst training. Be sure to drink plenty of fluids before, during, and after a workout. Don’t push yourself too hard—listen to your body and go as hard as you can. Your mind gives up before your body does!