High Intensity Interval Training for Rapid Fat Loss

High intensity interval training is finally starting to catch on as a crucial piece of the puzzle when it comes to rapid fat loss.

What is interval training? Put simply, an interval training program is alternating burst of high intensity effort with periods of rest or active recovery.

This type of training was first studied by Dr. Izumi Tabata using the Japanese speed skating team. Dr. Tabata had the skaters skate in all out bursts of intensity for 20 seconds followed by a brief 10 second recovery period, for a total of 8 of these sets (totaling 4 minutes of workout time).

The results were spectacular. The speed skaters, using this high intensity interval training protocol significantly improved their overall fitness levels, both anaerobic and aerobic.

Yes, with workouts lasting only 4 minutes in length, they improved their aerobic (what most people think of as endurance) capability, despite not doing any traditional endurance training.

A HIIT workout like this won’t just burn calories during your workout, like traditional cardio exercise. It will also increase metabolism and burn calories for up to 39 hours AFTER your workout! This is a crucial ingredient in the effectiveness of interval training workouts.

I’ve discussed this in more detail in a previous article, HIIT Training Secrets

Now I want to share with you a few effective high intensity interval training workouts you can use as part of your own training program, as well as some simple rules to follow to help you get the most out of your HIIT Workout.

If you haven’t been doing any intense training (outside of traditional weigh training), you’ll want to ease yourself into HIIT. And ALWAYS warm up first!

You can work your way into interval training with shorter bursts of intense activity and longer rest periods, such as a 1: 3 ratio of work to rest. This would mean 10 seconds of exercise, followed by 30 seconds of rest, or 30 seconds of exercise followed by 90 seconds of rest.

Sprint Workouts are a great form of HIIT

The 30/90 approach is a great way to use traditional exercise equipment like the treadmill or stationary bike. Warm up for 5 minutes, then perform the following:

• 30 seconds of intense work (go as hard as you can for the 30 seconds)
• 90 seconds of active recovery (go back to your traditional cardio level of intensity)

Perform this sequence 5 to 10 times and end with a 5 minute cool down. This would make for a 20 to 30 minute exercise session.

As you become more fit and more used to interval training workouts, you can ease your way in to more intense work/rest ratios such as 1:2, 1:1, or even give the 2:1 ratio of Dr. Tabata’s a try.

You can do HIIT training inside or out, use tons of great bodyweight exercises and throw in minimal equipment for an endless amount of variety.

Here’s a great HIIT workout you can do outside to burn serious amounts of body fat.

Grab a couple of dumbbells or kettlebells and head out to a track, or any open field, basically any place you can run (without getting hit by a car!).

Place one dumbbell or kettlebell at one end of the field or track (I have a soccer field nearby and can put one at either end).

Now job around the track or field (if you have a space that you can’t go around but can go up and back, place one at each end).

Every time you get to a dumbbell or kettlebell, perform an exercise.

Interval Training Workout

This consists of four laps.

Lap 1

• Jog
• 20 kettlebell swings
• Jog
• 30 bodyweight squats

Lap 2

• Jog
• 20 Kettlebell snatches (10 per arm)
• Jog
• 30 push ups

Lap 3

• Jog
• 30 Mountain Climbers (15 per leg)
• Jog
• 20 kettlebell presses (10 per arm)

Lap 4

• Jog
• 10 Burpees
• Jog
• 20 Kettlebell swings

Finished!

If that seemed too easy for you, try using a heavier dumbbell or kettlebell next time, or build up to a few more laps (or reps). You’ll shred some serious fat doing a workout like two or three times a week.

Another great way to utilize this approach outside is to perform sprints, sprinting for 20 seconds, followed by walking or jogging. Even better (both for effectiveness and injury prevention) is to sprint up hills (the res period is going back down the hill).

HIIT Workout #1 Using The Tabata Protocol

• 20 Seconds – Burpees (Not sure what this is? See the video below)
• 10 Seconds – Rest

Perform 8 sets. That’s it. You’re finished! IF you made it through the workout, since your goal is to go all out for each 20 second interval.

How To Do A Burpee

A jump rope workout and bodyweight exercises (like the burpee above) are great tools to use in your interval training workouts as well.

Different rest and work ratios, combined with bodyweight exercises can give you an almost endless variety of interval training workouts.

Consider adding high intensity interval training workouts to your fitness program for rapid results!

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