How to use High Intensity Interval Training to Lose Weight

How to use High Intensity Interval Training to Lose Weight



If you are currently on a quest to lose weight, burn fat, or improve your fitness then you should know how to use high intensity interval training (HIIT) to burn more fat than conventional fat loss training methods.

In this article we are going to talk about the benefits of HIIT training for fat loss and give you a couple of ideas on how to use high intensity interval training safely and effectively to help you reach your fat loss and fitness goals.

What is HIIT training?

HIIT training is simple terms short bursts of intense effort followed by a short rest period before repeating for a certain amount of time or reps. This is the opposite of the more traditional recommendation of steady state cardio which was previously thought to be the most beneficial method of exercise for burning fat. HIIT training can take several forms based on the individuals needs and ability with many variations to keep it interesting and challenging as you progress.

High Intensity Interval Training benefits:

Burn more fat using HIIT training

Those who use high intensity interval training burn more fat during the workout than those using long bouts of slow paced cardio. When using these slow continuous methods you burn calories throughout the duration of the exercise but as soon as you stop so does the calorie burning and therefore the fat loss. On the flipside when you use HIIT training your body burns more calories per minute than traditional forms of cardio. This is due to the intense nature of these workouts which has a huge effect on your bodies metabolism with studies showing that your body continues burning fat up to 24 hours after the HIIT training. So when using HIIT training you will be burning more calories at rest than you would be with other forms of cardio!= More fat loss

More time efficient

Why if HIIT training burns more fat overall with just 5-10 minutes of actual intense effort would you choose to trudge away slowly on a treadmill, bike, or rower for 30 minutes plus? I'm not sure either and unless you are a competitive distance athlete and have fat loss goals like 90% of gym users then HIIT training is the msot effective and time efficient method of training to burn fat.

Its better for your health

Apart from the fat burning benefits of high intensity interval training has over conventional steady state cardio there are many other health benefits HIIT training provides:

  • Lose more fat vs muscle as opposed to steady state cardio which leads to muscle wastage.
  • Increased Human growth hormone (HGH) which is great for overall health and fat burning in particular.
  • Improved heart health and cardiovasular fitness due to spending short bursts in the anaerobic zone during intense bursts of effort
  • Much more!

How to use high intensity interval training to burn more fat?

There are so many ways to use HIIT training that the possibilities are literally endless! You can do it in the gym, at home, in a hotel, outdoors, you name it and you can create yourself an effective HIIT workout which will keep you burning fat for hours. Below are a couple of different formats to get you started in your HIIT training: 

1:1 (You rest as long as you work)

Pick some form of high intensity exercise. 

  • Running sprints
  • Sprints on the rower or bike
  • Burpees, swings, bodyweight squats etc
  • Punching a punchbag

Perform this exercise at maximum intensity for 30-40 seconds and then rest for the same amount of time. Repeat 5-10 times. End of workout

2:1 (Rest double the amount of time you work)

This variation of HIIT training involves a longer work and rest period in general making it more effective with cardio based activities like running, rowing, biking, swimming etc. What I like to do with this type of training is use the rest period as an active rest period. It should look something like this:

Cruise at a steady easy pace for two minutes (walk or jog), sprint for one minute, repeat 5-10x  (You can change the work and rest periods based on the intensity of the activity and your fitness level) e.g 40 seconds rest, 20 seconds work or even 20 seconds rest and 10 seconds work for more resistance based activities like burpees, kettlebell swings, or speed squats.

Thats it! Try high intensity interval training today and burn more fat!

This should give you enough reasons to go and try HIIT training as well as a couple of variations to organise your workout. If you are looking to burn fat in the most efficient way possible then you should be using HIIT training like mentioned above rather than spending countless hours doing steady state cardio.