High Intensity Interval Training

Are you on the road to fat-loss? If so, you’ve come to the right place, and note that I say FAT-LOSS, not “Weight Loss”. This is important, because we’re interested in looking and feeling better, and that often means doing exercises that increase muscle tone and bone density, not simply “losing water weight”. One such type of exercise is high intensity interval training, also known as HIIT.

If you’re not doing this, prepare to get blown away. Your results are about to double.

And when combined with OxyELITE Pro (newcomers – see our OxyELITE Pro Reviews from the users) and our preferred weight loss diet plan, HIIT done once or twice a week will take your fat burning to a whole new level.

What is High Intensity Interval Training?

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HIIT is exactly what it sounds like. Doing intense types of training at certain intervals. Don’t worry, we’ll give you more details on it, but essentially, the days of doing ONLY boring, slow cardio (also known as LISS – Low Intensity, Steady State) are OVER. While it’s good to mix LISS in, several new studies over the past decade have found that doing high intensity interval training, such as timed sprints, burn FAR more fat.

In fact, it’s undisputed. High Intensity Interval Training, when done properly, works better for reducing bodyfat and gets more bang for its buck than its LISS counterpart.

So why doesn’t everyone do it? Well… it’s a bit painful. We’re not going to lie. And some people are embarrassed to do it or don’t know where to start. But guess what – rather than spending 45-60 minutes “burning calories” on a slow treadmill walk, which you’ll eventually replace with food and accomplish nothing, we are going to have a quick 15 minute workout that will put your body into a fat-burning, muscle-toning state for DAYS. A beautiful wake-up call for you body!

Some Motivation and Tough Love

Furthermore, if you’re embarrassed about sprinting, then SACK IT UP. I have no easier way to put it. I’m going to give you a 10 minute workout, and as we all know, when you’re at the gym, you LEAVE YOUR PRIDE AT THE DOOR.

Do I turn heads when I’m doing the HIIT explained below on the elliptical trainer? HELL YEAH. I’m about to make that poor thing come to a crumble with my 200lb frame. I could care less, because my workout rules and everyone else is wasting their time. When the slow cardio crowd gets the progress that we’ll get with OxyELITE Pro + HIIT, we can start taking their advice.

So yes, it hurts, but it’s natural for our bodies – we are hunter/gatherers, and our bodies need to occasionally be put in a “flight or fight” situation to get the proper hormonal responses going. Hormones that mobilize energy (ie, BURN FAT) and trigger muscle fibers into growing (which also burns fat!).

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A few ways of doing High Intensity Interval Training

There are three main ways of doing HIIT. Some are more painful (but shorter) than others. Our third one is the one we use – it’s geared more towards fat burning and less towards athletic performance.

The Tabata Method: 20 seconds sprinting, 10 seconds resting, 4 Times Through

First is the Tabata method, based upon Dr. Tabata’s study who showed that doing 20 seconds of ultra-intensity exercise as hard as you can, followed by 10 seconds of rest, for 8 cycles will burn tons of fat. This only takes 4 minutes and is a great thing to do at the end of your workout, and you can do this 4 times per week. This is for hardcore sprinters who want to get faster and recover faster. But it’s miserable and not best suited towards fat burning. 10 seconds rest simply sucks!

The Little Method: 60 Seconds Intense, 75 Seconds Rest, 8-12 Cycles

Dr. Little showed that when doing 60 seconds of intense sprinting at 95% capacity, followed by 75 seconds of rest, participants could do more physical work, and burn a bit more fat. This is a bit easier though, and will “build less muscle” but get you more physical work done.

Not bad, but still not specific enough. Since you’ve read this far, you deserve to get the REAL deal HIIT routine:

The MACHINE Method: Elliptical with Resistance: 15 seconds sprint, 45 seconds easy, 10 Cycles

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Developed by the FREE Diet Books written by Marc “THE MACHINE” Lobliner, a professional bodybuilder, this is a high-intensity interval training method that works for the masses, indoors, and with resistance. It’s all about fat burning, and it’s safe on our poor joints, unlike many other sprints.

All you need to do is this, and you can do it once or twice per week after your weightlifting workout:

  1. Warm up for 5 minutes on the elliptical trainer. For reference, I usually do 12/20 on our Cybex elliptical machines, which is easy for me. Start yours at a level good for you. After your five mintues, now the fun starts…

  2. Bump the resistance up, and from 0:00 to 0:15 of each minute, SPRINT on that damned thing! I do 18/20 on the Cybex.

  3. Bump the resistance back down from 0:16 to 0:56 of each minute. I do 11/20 on Cybex here. By the end, I might be on 9 or 10 because I’m f’ing miserable and sweating my face off. Good!!!

    Once the clock strikes 0:56, it’s time to get your resistance cranking back up to your high resistance number (remember, mine’s 18). Trust me, these “breaks” will seem shorter and shorter throughout the set.

  4. Do the above 10 times through.

Congratulations! In just 10 minutes, you burnt more fat and triggered more anabolic processes than someone running a 10k. Reward yourself with a whey protein shake and a hot shower.

Marc’s book is titled Fat Loss Factor and is free to download. It includes an entire meal plan for both men and women of all sizes. It’s all natural, and has an entire weightlifting workout – part of which includes the HIIT plan.

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So if you’ve hit a plateau, with or without OxyELITE Pro, GET ON HIGH INTENSITY INTERVAL TRAINING NOW. It sucks, and it will always suck… until you see the results.

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2 Responses to “High Intensity Interval Training”

  1. Jay on January 12th, 2013 at 8:43 am

    What is the best HIIT workout for a treadmill for max fat burn?

    • Admin on January 14th, 2013 at 4:11 pm

      First off, be very careful on the treadmill. That goes without saying.

      The biggest problem with treadmills are that they take a while to get you going to the right speed. So 15 seconds on, 45 seconds off is not as effective. Instead, I’d switch to something that is a bit longer — I’m not sure of your speed, but I’d go around ~12 mph for 30-60 seconds, alternated by easy walking for 2 minutes. Do this 8 times through… by the end you will likely need to go a bit slower.

      Also consider running it at an incline – this will cook your muscles like no other!!

      On your first one, don’t be afraid to start at slower speeds. It’s unsafe to just move right up to a crazy sprint!

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