Sore maybe today but strong tomorrow – that is what high-intensity workouts to burn fat fast do
High-intensity workouts can really burn a lot of calories, and in a short while too. Most people know that doing physical exercises is healthy. However, it is estimated that around 30% of the world’s population are not getting enough. It’s OK if you have a physically demanding job, but if not, then you probably need a dedicated fitness routine. Many people claim they don’t have enough time to exercise. If you are someone who feels that there literally is no time for exercising, then you should consider high-intensity interval training (HIIT) to burn fat. It’s a name given for workouts that involve short periods of intense exercises with In-between recovery periods. A huge advantage is you get maximal health benefits in a short space of time. And usually, they only last about 10-30 minutes in duration. High-intensity workouts burn fat. These short exercises can come from any form, be it biking, sprinting, and jump roping, or moderate intensity exercises. Basically, all they require is that they are vigorous enough to make your heart speed go up. Apart from fat burning, let’s take a look-see at some other health benefits.
- HIIT burns off a lot of calories in a short amount of time
- Researchers found that HIIT burned around 25–30% more calories than other types of exercises. Studies prove the health benefits of high-intensity workouts.
- Your goal might be to improve your fitness; it might be to lower your risk of cardiovascular disease, to strengthen your skeletal muscle, or to lose weight, even to get your blood sugar under control – just a few minutes of HIIT is as effective as spending much longer periods of moderate-paced cycling, running, swimming, or other forms of cardio exercises.
- For well-trained athletes, HIIT may be the best way to elevate their physical performance.
- Other studies show that just one minute of HIIT performed just three days a week over a period of six weeks is enough to improve your blood sugar scores significantly. Todd Astorino a professor of kinesiology at the California State University, and who has published heaps of papers on HIIT says that HIIT might outperform the traditional cardio exercises when it comes to fat loss.
It doesn’t only just work for the young, the fit and healthy; it does wonders for the aging as well. Read here how it can benefit the oldies as well.
- HIIT definitely helps you burn calories even after you are done with your exercising.
It has the ability to increase your metabolic rate for a few hours after exercising. Apparently, this is the case even more so than what jogging or weight training can do. Studies show that HIIT could shift the body’s metabolism toward using fat for energy rather than using carbs. Other studies showed that in just 2 minutes of HIIT of sprinting, metabolism was increased over 24 hours to be equal to as much as 30 minutes of running.
3. Fat is reduced
- One study experimented with overweight and obese adults. The study found that those who perform HIIT three times a week for 20 minutes a session lost 2 kgs or 4.4 pounds of body fat in just 12 weeks without the need to make any dietary changes. Even more important was that there was a 17% loss in visceral fat, which is a disease-promoting fat surrounding your internal organs. The study proved that body fat is able to be reduced with HIIT even despite the low time committed to it.
If you are overweight or obese; maybe you haven’t exercised for months on end, then maybe sprinting isn’t going to cut it for your joints. But instead, 30 seconds to four minutes of brisk walking on a treadmill (inclined) or a hill should be enough to push your heart rate up into the HIIT zone.
4. You might even gain some muscle using HIIT
Not only do you lose fat, but you could increase your muscle mass too. The gain in muscle though will probably be more in the trunk and legs as these are the muscles used most in HIIT. Muscles mass is also more likely to occur in people who were less active to begin with, although it is weight training that really continues to be the standard exercise to increase muscle mass. But anyway, high-intensity intervals could also support some muscle mass gain.
5. HIIT improves oxygen consumption
Oxygen consumption refers to the muscles’ ability to use oxygen – endurance training is used to improve oxygen consumption. This, traditionally, consists of long sessions of continuous cycling or running at a steady rate. It seems as if HIIT can also produce the same benefits in a shorter space of time. One study shows that just 5 weeks of HIIT workouts performed for 4 days every week for 20 minutes every session improved oxygen consumption by as much as 9%. This is almost identical to the improvement in oxygen consumption by the group who cycled continuously for 40 minutes a day, 4 days a week.
6. It reduces heart rate and blood pressure
- There is plenty of research which shows that HIIT can reduce heart rate as well as blood pressure in obese and overweight people who often have high blood pressure. Just 8 weeks of HIIT on a stationary bike was able to decrease blood pressure by as much as those who did traditional continuous endurance training in adults with high blood pressure. The endurance training group trained 4 days a week for 30 minutes a day, but the HIIT group only did exercises 3 times a week for 20 minutes a day.
It does appear though, that that high-intensity exercises do not change blood pressure in people who have normal-weight with normal blood pressure.
7. Blood sugar can be reduced
- Blood sugar is able to be reduced by using HIT exercising for under 12 weeks. Not only does it help to reduce blood sugar but it improves insulin resistance as well over the traditional continuous exercises.
- It is possible to say that high-intensity exercises are particularly beneficial for those at risk for type 2 diabetes. But research in healthy individuals indicates that HIIT could improve insulin resistance even more than just traditional
Want to get started?
There are lots of ways to start adding some high-intensity intervals to your exercise routine. To start with, you just need to choose whatever activity you want to do – is it going to be running, or jumping or biking, etc. Then you just experiment with different durations and recovery time. Here are a few examples.
- Use a stationary bike so that you can pedal as hard and as fast as you can for 30 seconds. Then pedal at a slower pace for about 2-4 minutes. Repeat this pattern, carrying on for 15-30 minutes.
- After you have jogged to get warmed up, sprint as fast as you possibly can for 15 seconds. Then jog or walk at a slow pace for 1-2 minutes, repeating the whole pattern for 10-20 minutes.
- Do squat jumps as quickly as you can for 30-90 seconds. Then stand or walk for 90 seconds. Repast the pattern for 10-30 minutes.
The examples are great to get you started, but modify your routine based on your preferences.
High-intensity workouts to burn fat are very efficient ways to exercise. No doubt you will burn more calories than you would with any other forms of exercise. The results are a higher metabolism which can last for hours after exercises. And the benefits to your health are also there, lowering of body fat, improving heart rate and reducing high blood pressure. And it has been heard to say that blood sugar and insulin sensitivity are also improved. If you don’t have the time and you want to get active and burn fat fast, consider high-intensity workouts – Go break a leg!