Get the most out of your cardio sessions in no time.
Summer is almost here and we all want to feel and look awesome and free from that fatty appearance on our skin.
So, if you want to get ride of that orange-peel and burn fat quicker and for good. Just letting you know that… It is possible!
I have started my Burn Fat Sessions and it is doing Intervals training, know as HIIT.
It is a general know that a cardio session should last a looooong period of time (1h – 2h) to be effective and to burn fat or lose weight. Although It has been PROVED that the most effective way to achieve that goal is doing high intensity interval training sessions and for those you could do it in a short period of time
But what is HIIT and how it works?
HIIT means, High-Intensity Interval Training.
It alternates high intensity intervals with low to moderate intensity intervals. You give all-out, your 100% effort through quick, intense bursts of exercise or sprints during the high intensity periods and rest or have an active recovery during the low intensity periods
This type of training gets and keeps your heart rate up and burns more fat in less time.
When we have a calorie intake deficit, we lose weight. It works because the high intensity training makes our cells burning more calories. And even when we have done our workout (the fat burning can last until 1h after it).
Our fat oxidation then improve and we are be able to burn it faster and get energy from it.
Which benefits HIIT has to offer?
- Burn calories and fat hours after you leave the gym.
- You’ll Increase your Metabolism.
- Lose fat and not muscle.
- Good for heart health.
- Venous blood return to the heart enhanced, directly increasing stroke volume.
- Growth hormone may increase up to 10 times above baseline.
- Improve HDL cholesterol, good cholesterol.
- Reduce bad cholesterol (LDL).
- Better insulin levels.
- Type 2 diabetes sufferers can benefit enormously.
- Etc.
HIIT Cardio Session
From 1 to 2 sessions per week is more than enough for a beginner. And up to 3 as maximum per week, always alternating days.
Note: Not recommended to do more than 3 per week. A high intensity training is really demanding and your body needs time to recover properly to avoid any injury.
I do my sessions on a treadmill because it is easier for me to control the intensity of the sprints. But you could also do it on:
- a Bicycle.
- Up and down stairs.
- Skipping.
- Outdoor running.
Here you can see my current HIIT workout on a treadmill:
Warm up
Walking at risk pace for 10 – 15 mins to wake my body up and prepare it for the session.
6 series
- Sprint: Run for 1 min giving all-out. (Treadmill Speed form 12 -13).
- Rest: I jump out of the treadmill and rest on the side (It needs practice). But you can walk for 1min (Treadmill Speed form 5 – 6). I try to breath heavily to get my heart rate back to as normal as possible.
Cold down
Walking at low pace for 5 mins or until my heart rate is back to normal.
Session Total Time
30 – 35 mins.
Note: Add some inclination to your treadmill to avoid over-load your knees.
With this HIIT workout you will get the maximum benefits from your cardio sessions. Burning more fat in less time and effectively.
Remember!
The key is alternated high intensity periods with low intensity periods. Alternate days between HIIT sessions to give your body the time to recover and be at its 100% the next session.
M.
