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Since it hastens the fat burning process, high intensity interval training has become an essential element in a variety of body building and weight loss programs across the universe.

If the body takes in X number of calories a day, in order to lose fat, it needs to continuously burn more than X number of calories every day. To compensate for the loss, the body then utilizes the reserved body fat for the rest of the activities.

We usually resort to time consuming cardio workouts, such as treadmills and exercise bikes that require long hours of rigorous, exhausting workout sessions. Apart from the fact that we get bored and discontinue just after a few such sessions, these can also hurt the joints and drain out all the energy at the end of every session.

Highly effective and less-time consuming, the high intensity interval training is capable of burning calories real quick. Even if not more, almost the same number of calories as in normal cardio exercises is burned in the high intensity interval training.

What is HIIT?

Unlike normal methods, the high intensity interval training workout consists of a mix of relaxed, moderate and fast-paced exercises, while also alternating between two intensity levels.

Alternating between paces relaxes the body for a short while during the slow to moderate paced session before the next session of high intensity workout begins. The body is, thereby, able to bear the intensity of the workout and endure the prolonged sessions, not common with the typical workouts.

You may include the following in your routine workout sessions:

• Warm up – 5 minutes
• Moderate-paced jogging – 1 minute
• Fast-paced sprint – 20-30 seconds (repeat about 7 – 10 times)
• Relax/Cool down – 5 minutes

There should be nothing that restricts you to follow just the exercises above The following exercises can be interchanged with the ones above:

• On the spot jogging or marching/skipping (jump rope)
• Cycling (vary the speeds to alternate between fast and moderate intensities)
• Burpees

The heart beat is increased during the 15 to 20 minute high intensity sessions. While on the other hand, the following moderate intensity session helps the body relax and get ready for the next intense session.

A 30 to 40 minute high intensity inteval workout session can burn more calories than the normal 40 minute cardio excercises.

Interval training workouts are much more effective when paired with resistance training (using weights). The resistance training should, however, be done before the high intensity interval training workout session.

When resistance training is followed by typical cardio excercises, your body automatically regresses to the anabolic phase deterring weight loss. Resistance training, however, can be combined with high intensity interval training to accelerate muscle recovery by accelerating the fat break down. Thus, the high intensity interval training, due to its indisputable benefits in terms of effectiveness and time, be considered an integral component of all body building or weight losscurricula.

For even faster and safe results, follow your high intensity interval training with  suitable post workout meals.