Everybody knows the advantages of exercising and staying fit. With time and our hectic schedules, many desire to learn how to get rid of weight. There’s an exercise that builds muscles, guarantees reduction, and takes no longer than 20 minutes. Sounds great? Introducing Input high-intensity interval training (HIIT).

What Is HIIT?

As an instance, running as quickly as possible for 1 minute and then walking for two minutes. Repeat this five times to get a full 15-minute workout.

Sounds simple? It is not. While I state “running as quickly as possible”, and I meant it. You ought to be pushing yourself so hard that your heart rate is currently beating at 90 percent of your maximum heart rate. Normally, it’s 60 to 65 percent of your maximum heart rate throughout the rest interval.

Maximum heart rate (MHR) = 220 – your age.

If I am 30 this year, my MHR is 220 – 30 = 190.

190 x 90% = 171

I should be working out at a heart rate of 171.

Do notice that this equation has been developed according to young athletes? If you are older, you need to adjust your fitness heart rate according to your fitness level and age.

How Can HIIT Help You?

A study in comparison to a group HIIT against another. Both groups demonstrated similar weight reduction result.

On the other hand, the HIIT group dropped 2 per cent in body fat as compared to 0.3 percent from another category. Whereas another group lost a pound of muscle while the HIIT group gained close to 2 pounds of muscle.

Lose body fats and benefit muscles? That is undoubtedly a win-win. The effect showed that HIIT is significantly more powerful than exercise.

Your own body and your metabolism raises continues to burn up calories . No other advantage is offered by exercise such as running.

How To Get Started?

To start, select your ratio. Beginners should begin with rest for two and a longer ratio such as 1:2; exercise for 1 interval.

Choose any exercise such as cycling, swimming or burpees among many other options.

In the case below, 1 interval is 30 seconds. As your fitness level increases, alter the work-to-rest ratio or boost the interval.

How Often Should I Do It?

You may need time to recuperate when HIIT pushes the human body to its limit. Aim to have two days of rest between every session. Do note not to do HIIT and more than two sessions each week. Heal your HIIT off days with exercises such as swimming or weight lifting. Coupled with the diet, a wholesome weight loss is between 2 and 1 pounds each week.