Running everyday but still no weight loss? Try HIIT!

You've got to try High Intensity Interval Training (HIIT). HIIT sessions are short, usually 15-20 minutes with little rest time. It is a form of cardio to burn fats up to 9 times more effectively than normal running in a shorter and more intensive workout. The rest ratio will typically be 2:1 (120 secs rest to 60 secs workout)

So what are examples of HIIT?

There are many ways to do this interval training. One example will be running. You can sprint for 30 secs and rest 60 secs before doing the next interval again. So you will sprint up to a total of 30 secs x 8 = 240 secs for this workout.

Different fitness level, different HIIT intensity

For beginners, you can sprint for 30 secs and rest 90 secs instead of 60 secs and slowly reduce the rest interval as your fitness improves. Do this for 6-8 sets.

For intermediate and advance users, you can increase the sprint interval from 30 secs to 60 secs and rest for 120 secs. Do this for 6-8 sets as well.

Other than running, are there other forms of HIIT?

Yes. Tabata is a very good form of HIIT training. Tabata is created by Dr. Izumi Tabata (and colleagues) at the National Institute of Fitness and Sports in Tokyo, Japan. It is said to be the best anaerobic-aerobic cardio workout ever discovered.

A Tabata workout has 8 intervals of 20 secs all out intensity exercise followed by 10 secs rest. The exercise can be push up, treadmill, rowing machine, squats, burpees, cycling on bike machines etc.

If you are fit enough you can actually include up to 3 exercises. For example, 8 intervals of push up, 1 min rest, 8 intervals of squats, 1 min rest and 8 intervals of burpees.

The key to Tabata is giving all out during the 20 secs of exercise. If you have any medical history, please see your physician before doing Tabata.

Warming Up

Always do proper warm up before exercise. Especially for such high intensity training. You do not want to shock the body system by jumping straight into a full bloodied HIIT training without warm up.

There's already enough cases of young adults collapsing while working out. Don't let yourself be the next victim!

Enjoy the workout and remember the key to HIIT is giving 100% during the exercise.