5-10 minutes of intense cardio is all you need to efficiently blast away fat and torch calories!
The best part? You can do this at home without any equipment. And no, this is not cheating nor is it a short cut. The secret is in the intense cardio training.
Sculpt Your Body: Better Results in Less Time
While HIIT (High Intensity Interval Training) has been around for the past few years, it continues to be one of the top fitness trends for 2017, according to the American College of Sports Medicine. And with good reason--who wouldn’t want to burn calories, lose fat, and get a sculpted body in less time?
HIIT can be done with any kind of workout—running, swimming, cycling, or a combination of jumping jacks, burpees, squat jumps, or any other variation. The idea is that you are going at maximum intensity for a brief period, and then alternating with a quick recovery in between. The key is in the 2:1 work to rest ratio. For example, 40 seconds of sprinting at full intensity, followed by 20 seconds of active recovery, repeated for 5-10 sets—for a typical total workout of anywhere from 5 to 20 minutes.
Benefits of HIIT
Research shows that shorter high-intensity workouts are more beneficial to your health than longer more leisurely workouts. The high-intensity keeps you burning fat even after you leave the gym, caused in part by a revved up metabolism.
Aside from all the amazing health benefits, the best part of a HIIT workout is that you can literally do it anywhere, anytime.
No equipment needed (since you are using your body weight), and it can be customized to fit your busy schedule. Only have 5 minutes to spare? Power through 5 sets at 100% intensity for a sweat drenching workout.
The Fytt Perspective: Must-Know Tips for the HITT Beginner
- Start off slow: Start with 1 HIIT workout a week, and modify as needed. Listen to your body. When you first start, you may not use all-out effort. Don’t push too hard too fast. You can eventually work up to 3 times a week.
- Don’t forget to warm-up: Take a few minutes to stretch out those muscles and warm up your major joints. Since you are putting your body through a super challenging workout, you’ll need to loosen up first.
- Avoid back to back workouts: Once you work up to 2 to 3 times a week, alternate a HIIT workout day with a day of low-intensity exercise like yoga or strength training in between.
- Do it right—get out of breath: Make sure that you are truly pushing yourself at 100% intensity—the kind that leaves you winded. If you can still hold a conversation during the work interval, you aren’t giving it your all.
- Make sure you are at your peak energy level: For some, a HIIT workout would not be ideal early in the morning, or late in the day. Most people feel the most energized in the middle of the day. Find a time that is optimal for you, when you are at your prime energy level.
- Fuel up: Ensure you eat enough protein (20-30 grams) after a HIIT workout to help your body recover for your next session.
Ready to Get Started?
Check out Tone It Up’s easy to follow HIIT video to complete your workout in just 12 moves!