Favourite & Proven Fat Burning Exercise!

Are you one who has slaved hours and hours at the gym, with countless Zumba, step up classes and many more, yet the results are slow and dry?! Well extensive science and research have now proven that full body workouts using high intense Interval training (HIIT) which include cardio and resistance are the most effective ways in burning fat. HIIT is basically where you perform at your highest point for a short amount of time followed by a short break or recovery and followed again with an exhaustive physical effort like a sprint, burpees, jumping or any sort of full body movement which raises your heart rate.

Depending on your level of fitness it’s always good to start at a ratio such as 30sec: 1min – Sprint for a hard 30 seconds and rest for double the time. Gradually as your fitness levels improve you can challenge your body and change the ratio to 1:1 or even 2:1. The aim of HIIT is to keep your heart rate at 85% of its maximum heart rate. Quite simply you should not be able to maintain a conversation with your partner during the sprint.

This workout is proven to help break through the plateau you may reach when you need to lose the last couple of kilos. It’s also shown to increase your metabolic rate, muscle build, fat loss and increase calorie burn during and even after the workout. The more you incorporate HIIT into your exercise routine the more you will notice the benefits with fitness and figure.

6 REASON WHY YOU SHOULD DO HIIT

1.       Increases efficiency

The good thing about HIIT is that because you work on your maximum, you don’t need to work out for as long. You only need to train for half the time you would in a cardio class. Why? Because, HIIT utilises both aerobic and anaerobic fitness, where as traditional cardio classes only uses aerobic. If you’re not sure what the difference is:

Aerobic: Where you increase your need for oxygen in the body.

Anaerobic: builds muscles increases endurance and makes you stronger.

This is why HIIT is beneficial as it works both aerobic and anaerobic fitness in a shorter amount of time. Research shows that performing as little as 30 minutes three times a week will improve your fitness to the same extent and better than 60 minutes of steady cardio five times a week.

2.       Burn more calories & More fat Loss

During HIIT your body is burning fat, which requires oxygen, the more oxygen intake the more your body burns fat. During HIIT you will notice your body will need a lot more oxygen during the hard physical intervals.  After your workout is complete your body will go into what is called the “after burn” effect, which is referred to as the excess post-exercise oxygen consumption. Your body will still require more oxygen post work out therefore help promote more fat burning even after you’ve stepped off the treadmill.

HIIT will also encourage your body to kick start the body’s repair cycle into hypo drive after the shock of the intervals, which means your body will continue burning more fat for 24-48hrs after training.

3.       Lose Fat, Not Muscle

HIIT will natural strengthen your body by boosting human growth hormone production, optimal health, strength, and can also improve insulin sensitivity. Studies have shown that during the 24hr after a HIIT session you body will produce a higher percentage of human growth hormone, helping your body build and preserve lean muscle mass while still burning away excess fat.

4.       Boost Metabolism

Research shows presents that anaerobic exercise can increase resting energy consumption, which means that anaerobic exercise increases your basal metabolic rate (BMR). BMR is the energy your body burns naturally on rest days. What calories your body burns when you’re not training. Boosting your metabolism will increase your BMR and generally improve health well being. Adding a fat burning supplement in with your HIIT training can also help the body utilize fat as its primary source of fuel in order to prevent breaking down muscle for energy. Fat burners will also help boost your metabolism throughout the whole day, even during rest days. 

5.       Boost Stamina

Although many of us don’t like pushing our bodies to the extreme or in their anaerobic zone (85% of your maximum heart rate – where you can’t breathe or talk) it is shown that pushing that hard is good for your heart. Medically speaking it is advised that  you check with your doctor whether you are fit enough to include HIIT into your exercise routine. Research shows that participants who included HIIT into their weekly exercise could last longer during a bicycle exercise trial than those who only participated in traditional strength and cardio.

6.       Mental Barriers

It is not always an easy task to push your body to the maximum and out of your comfort zone. It requires determination and mental resilience.  It is a way to challenge yourself both during workout and with your everyday life. HIIT exercises will give you the confidence to tackle other fitness challenges that you may face mentally or physically.

 Reference: muscleandfitness.com/news-and-features/galleries/training/7-reasons-you-need-hiit