High intensity interval training is well established as being the superior cardio method to long, slow distance for blasting away fat to achieve your weight loss and ?tness goals.
Not only is it superior for fat loss but it allows you to actually cut your workout times in half, saving you several hours per week to dedicate towards your family, career, and other things that
matter to you.
High intensity intervals can be done, not only in a gym, but as part of your home workout program as well.
Here is an example of a high intensity interval workout:
5 min warm up gradually increasing intensity
15-20 minutes of intervals: 8 seconds at intensity level 8/10 followed by 12 seconds at intensity level 3/10. Repeat.
5 minute cool down at an easy pace
Researchers have used extensive trial and error, actually testing and tweaking various durations of high intensity and recovery intervals to ?nd the optimal workout to achieve the greatest fat
One such research study, published in 2004 entitled, “Oxygen uptake response to high intensity intermittent cycle exercise”, determined that the 8 seconds on, 12 seconds off method was the best work and recovery durations for the highest oxygen uptake and energy expenditure.
Why such short intervals when most of the other trainers out there today are using much longer intervals of 30, 45, or even 60 seconds?
Although we are not 100% sure why these shorter duration, higher intensity intervals work exactly, we have a pretty good guess as to why.
It is speculated by Professor Boutcher, one of the investigators of the study, that this interval duration stimulates the biggest release of substances in your body called catecholamines.
According to Boutcher, “Intermittent sprinting produces high levels of chemical compounds called catecholamines, which allow more fat to be burned from under the skin and within the
exercising muscles. The resulting increase in fat oxidation drives the greater weight loss.”
I believe that catecholamines are not the only substance at work here, but perhaps just one aspect of a “chemical cocktail” of sorts. I believe that growth hormone and lactic acid (both released during high intensity activity) also play a part in fat loss as well, just to name a few.
And one thing to note, this research study was conducted on women, notorious for extra fat in the hips, thighs and belly regions. This method of exercise actually “spot reduced” these
areas with minimal or no changes to the diet. Almost unbelievable!
Here are a few ways you can incorporate high intensity interval training into your workouts:
At the Gym:
• Recumbent bike
• Rowing machine
• Swim sprints
At Home (or Outside):
• Hill running
• Bodyweight cardio
• Kettlebell swings
• Stair running
• Shuttle runs
• Short sprints
Whatever method you choose, just be sure to work hard for 8 seconds followed by a 12 second recovery interval and work up to 20 minutes. Do so and you are sure to achieve the body
transformation you desire in no time!
If you are new to high intensity interval training please check with your physician ?rst and exercise safely within your limits.
Get complete done-for-you home workouts incorporating fat blasting high intensity interval training here: Ultimate Home Workouts.
Good luck!
Susan Campbell, MS, CSCS
Author, Ultimate Home Workouts
Author Bio / Resource Box:
Susan Campbell is the Founder of WorkoutsForHome.com and Ultimate Home Workouts and is
the Owner of PhysioLogix Fitness and Nutrition, LLC.
Susan has a Masters Degree in Exercise Physiology, is a Certi?ed Strength and Conditioning
Specialist, and has dedicated her life towards improving the health and quality of life of as many
people as she can reach.
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