One major benefit of HIIT is how effective it is at helping your body lose weight, but it's got even more to offer as a form of exercise. Step-Ups Are the Leg and Butt Exercise Your Lower-Body Routine Is Missing The result? Your body's fat-burning potential increases, and the pounds melt away. Your goal is to work out at 90 percent of your max, which trains your body to work in anaerobic mode, which helps you become more efficient at producing and using energy. The secret to HIIT is in how hard you work during your intense intervals. Those high-intensity intervals are followed by longer recovery periods or rest. HIIT, or high-intensity interval training, is a type of workout structured in short intervals, with moves that you perform at almost your max effort. So what exactly is HIIT, and why does it work so well? And how often should you do it to see weight-loss results? What Is HIIT? You can do them at home with no equipment, if necessary, and you can modify them to fit your fitness level, too. HIIT might sound intimidating if you've never done it before, but these short, intense workouts are more accessible than you might think. The fact is, both nutrition and exercise will help you find weight-loss success if you're doing one without the other, you'll have a much harder time.Ĭhesworth added that a combination of diet and high-intensity interval training (HIIT), specifically, can help with weight loss, especially when it comes to reducing belly fat. David Chesworth, an ACSM-certified personal trainer and wellness coach at Hilton Head Health, agreed and told POPSUGAR that the right nutrition plan is key. Registered dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition, said a big chunk of weight-loss success has to do with your diet. Whatever machine or activity you choose, do it hard, fast, and leave a puddle of sweat on the machine.Fitness trainers and dietitians agree that losing weight isn't just about exercising hard to burn calories. But if running isn't an option, bicycle sprints or the elliptical are also great choices. So, an activity where you can really go all-out, like running sprints, is your best bet for losing fat. It's been shown that the closer someone gets to their maximum oxygen intake (or VO2max) while exercising affects how much fat will be used for energy afterward. It's possible to perform this training using a variety of methods, like with a Stairmaster, bike, or treadmill, but many find it works best with sprinting, either on a track or treadmill. Athletes will be able to perform better in their given sport and will outperform others toward the end of games when everyone else is getting tired. Nobody can promise any specific results, but it is feasible that after an eight-week cycle of HIIT combined with weight training, you and those around you will be able to notice a significant change to your body. HIIT will most likely produce very fast results in a short period of time, which is why it has been gaining popularity ever since it was introduced to the bodybuilding community. HIIT will help accelerate fat loss and improve aerobic and anaerobic endurance. What Kind of Results Can I Expect From HIIT? work/sprint, repeat 7 more times (8 rounds total) HIIT Workout for Improving Aerobic and Anaerobic Endurance work/sprint, repeat 4 more times (5 rounds total)Īdd one round every two weeks, increase the number of repeats in your HIIT workouts from 6 to 10 by Week 8. Over the course of eight weeks, add one round per week to your HIIT workouts, gradually working up from 8 total rounds to 15.

Hiit for weight loss at home