If I could give you two words that you could use to ignite fat burning, speed up your metabolism, and guide you toward your goals, those two words would be “interval training.” To put you on the right track, you will need knowledge; a good explanation of what interval training is, how it works, and how to perform interval training routines.

Interval training simply involves exercising at a high intensity level for a specified period of time, followed by a recovery period. In general, the recovery period is long enough for the heart rate to return to a near normal rate.

What is high intensity interval training (HIIT)?

High-intensity interval training is “steroid” interval training. The exercise interval is at an intensity level of 80-90% while the recovery interval is at a moderate level. If you can survive the intensity, you will find yourself involved in the most efficient method of burning fat and improving your performance in your sport, no matter what sport it is. HIIT will definitely increase your stamina.

Burning Fat With Interval Training What if you could burn more fat by exercising less? You can! Interval is the best exercise routine out there to burn fat. Where people have been confused is that they believe that the most important thing is how much fat is burned during exercise. The effectiveness of interval training is that you burn more fat when you are NOT exercising. In fact, you can continue to burn fat for up to 36 hours after you finish exercising.

Facilitating rigorous training

Some people have a very hard time with this type of training because of the intensity. I’m not talking about people who are so sedentary that they cannot tolerate interval training. I mean those who lack concentration or who simply have trouble persevering. Companies like Workout Muse and Cardiomixes Fitness have downloadable music recorded specifically for interval training. This music is structured in 60 second, 30 second and Tabata intervals. There are also interval timers and interval settings on the watches, I use a Timex triathlon, which will keep you on track while providing your own music or TV show to drown out your heavy breathing and moaning.

How to start

First of all, if you haven’t been exercising or are a beginner, see your doctor. Next, you will need to choose an exercise that meets two criteria: 1) It must engage major or multiple muscle groups to raise your heart rate. 2) It should be an exercise that you can physically tolerate. What I mean by this is that if you have, for example, knee problems, you may not want to choose to run and go for an elliptical bike or a stationary bike. The sky is the limit, so get creative. Now what you want to do is complete 8 exercise intervals in which your effort is an 8 out of 10, with 0 being totally at rest and 10 is pushing yourself as if you were being chased by Godzilla. Let your exercise interval last 30 seconds. As a beginner, your rest period can take a long time and should be as long as your heart rate to return to normal. DO this routine 3 times a week. As time goes on, you will find that your exercise interval will get shorter and shorter as your recovery time decreases. Your ultimate goal will be to get to the point where you can do a Tabata; 8 30-second intervals with a 15-second rest interval!

You are now armed with the information you need to shed all the fat. To provide variety and shake up your system, switch exercises every few weeks. By using this method, you are well on your way to shedding fat.

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