Why HIIT Works

The reason that High Intensity Interval Training works better for fat loss is this: When you do a cardio session at the same pace the whole time, your body goes into what is called steady state. This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing the interval training.

The easiest way to begin a HIIT Program is to start off at a good pace for 2 minutes. Then take up the intensity on the machine and go as hard and as fast as you possibly can for a minute and then bring it back down for a minute or two — however long it takes for you to recover enough to do it again. ANY cardio machine will work — the treadmill or cycle works best for this.

Another easy way to introduce yourself to this kind of cardio without killing yourself right off the bat is simply to keep changing your speed and intensity level every minute or so — go up and down — challenge yourself. This will "trick" your body into burning more calories since it can not achieve steady state.

When it comes to the heart rate question— whether to stay lower or higher — this is your answer. At a lower % of max heart rate (65%), a larger percentage of calories burned come from fat than at a higher heart rate (75-85%). HOWEVER, despite the percentages, you will burn more total calories and therefore more total fat calories at a higher heart rate.

As far as the cardio interval sessions go, pick an exercise (i.e. semi-recumbent bike, stepper, rower,etc.) and begin with easy pace for 1 minute, then increase intensity a bit for 1 minute, increase again a bit more for 1 minute.

NOW we get into it! Increase to a "sprint" pace for 20 seconds, then EASY for 10 seconds, SPRINT 20 seconds, EASY for 10 seconds.

Repeat this 20/10 combo for 6 "sets" or 3 minutes.

Gradually taper back down for 3 minutes in reverse of how you started. That's 9 minutes (yes, NINE) total!

It does take some experimentation for a few sessions to locate optimal intensity increments to begin with as well as the actual intervals.

You do want to be pleasantly fatigued but not "exhausted" to point of not being able to complete entire session. You should finish with your final 20 second "sprint" being the strongest.

And the "cool-down" for the last 2 minutes will leave you with that "high." Best to do this right after your weight training or in the morning BEFORE eating.

If you find that doing HIIT after your training is too much then stick to doing it separate from the weights. Most of our members prefer the combining it all in one session. However, as mentioned earlier, for optimal results HIIT should be preformed first thing in the morning.

Look at this as a challenge. It's quite different from the slow, "watch grass grow" cardio sessions that are the "gospel" of aerobic frustration. I'm certain that you and many others know of a dedicated 10K runner or two that gets PLENTY of "cardio" work and eats cleanly while still carrying that spare tire around the middle. (I guess it's in case they get a flat!!).

That's because in addition to the optimal cardio effect that you are deriving from higher intensity/lesser duration, you are benefiting from the "after-burn" towards your fat-burning metabolism. With conventional aerobic workouts your system returns to it's base level VERY quickly. And, that gets MORE so as you get in better condition. You eliminate that "diminishing returns" problem with the interval training.

As with any exercise regimen, progression with interval training workouts is the key to improvement. We would recommend beginners to the program start with a light 8-10 minute session and an extra two minutes each week. Intermediate trainees should be looking in the proximity of 20 minute sessions, four times weekly. More information is provided in your Personalized Plan.

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