The HIIT Way To Blast Fat Fast

| August 6, 2018

The HIIT Way To Blast Fat Fast

In order to maximize your weight loss efforts and minimize the chances of suffering from weight gain rebound syndrome, you may want to change things up a bit and consider performing high intensity interval training a few times per week.

High intensity interval training will help you burn fat faster and with much less overall training time. Even so, most people today still perform endless amounts of low intensity aerobic and wonder why they aren’t making the fat loss progress they want.

I believe this happens for two reasons.

1. Most people still aren’t aware of the incredible fat burning potential of high intensity interval training (HIIT).

2. This type of cardio fat loss training is very hard work. It’s much easier to walk on a treadmill or spin a stationary bike for an hour than it is to do 10 or 15 minutes of interval training.

With a typical aerobics fat burning program you perform your exercise (treadmill, stationary bike, elliptical trainer, etc.) in a steady state manner at around 60 – 75% of your max heart rate. Usually, your sessions last 30 minutes to an hour and a half.

With interval training your workout sessions are much shorter and you can add a lot more variety into your program. High intensity interval training is just like it sounds. You alternate all out aerobic exercise with active rest.


Interval training is believed to increase the heart rate, and specifically the metabolic rate. The difference between normal cardio sessions and interval training is that the metabolic rate remains raised for hours after you have finished working out, so you are still burning fat even though you are not actually exercising. This makes workouts much more efficient than steady state cardio, such as jogging, cycling etc.

Here’s an example:

Luckily for me, I have a hill just down the road that is perfect for interval training. I jog over to the hill.

This takes about 4 – 5 minutes and serves perfectly as my warm-up. Then I sprint up the hill to the top. This takes me about 15 – 20 seconds. I turn around and walk back down, which serves as my rest interval. I then repeat for a certain number of intervals and the jog (or walk) home serves as my cool down.

Another great interval training program is jump rope. You may need to practice a bit on this one. After a brief warm up, I will jump rope as fast as I can for about 10-20 seconds, followed by a slower cadence for about half a minute.

This form of interval training is brutal and will get your heart rate up fast! You won’t last long on this program. But you don’t need to as this cranks your metabolism and fat burning into overdrive.

As with any exercise workout, and especially with interval training, always warm up before starting your session. If you’re not in the best of shape break into it lightly, starting with more low or moderate intensity cardio. You might also want to check with your doctor. No sense in getting hurt right when you start your interval training.

Interval training has been shown, in study after study, to be a much more effective fat burner than steady state aerobic exercise.


You will:

  1. Burn more calories by elevating your metabolism so you lose fat faster.
  2. Increase your power.
  3. Increase your speed.
  4. Increase your endurance.

No matter what your fitness goals, interval training is one of the best ways of helping you achieve them. And the variations are endless. You really are only limited by your imagination!

You can vary the training parameters (exercise to rest ratio, number of intervals) to make the workouts harder or easier, depending on what you are trying to accomplish.

You can also use any number of exercises for your training, such as:

  • Cycling
  • Sprinting
  • Treadmill
  • Elliptical trainers
  • Jump rope
  • Rope climbing
  • Hill sprints
  • And more…

If you have never tried HIIT, I highly suggest you give it a go. Start off gently and work your way up to more intense sessions, where you increase the maximum effort interval, while decreasing the resting interval. This will be incredibly demanding on the body, but your fitness levels will soar and your body will turn into a fat-burning furnace!

Just ensure that you give yourself sufficient rest between sessions due to the intense nature of the workouts and you will reap the benefits of a stronger, fitter, leaner body.


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Category: Articles, Interval Training, Training, Weight Loss

About the Author ()

I’m just an average guy who spent 15 years in the Armed Services, and when about to leave thought “Hmmm, what the heck am I going to do now?!?” Being an ex-serviceman I have always had a passion for health and fitness and wanted to help others reach their goals. I have 4 wonderful daughters (hence my lack of hair) and they are my reason “why” I do this. I wanted to have lots of energy to make the most of my family time, especially when the kids are young and making you run around like a lunatic!!! I've managed to keep myself in good shape all my life and it is never too late to start. But you have got to believe in yourself, a LOT!!!! And that’s where I come in. I can help you overcome your doubts and show you how to look after yourself physically and mentally so you can have the physical energy to be able to enjoy all the free time with your friends and family. I guess that about wraps it up; I hope the site helps you in some small way in your health and fitness and personal development journey.

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