Common sense says if you want to shift fat go for a run. High Intensity Interval Training is taking that run to the next level.
HIIT, also called sprint interval training, is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.
My experience says that it is the most fun challenge you can have on a treadmill! I prefer to run outside, but with HIIT it is more efficient to do on a treadmill as you can control the speed, gradient and time precisely.
When I look at the program Joshua Clark sent me I was a bit nervous, but after understanding the following benefits of HIIT I went running to the treadmill:
- Burn More Fat
Not only do you burn more calories during a HIIT workout, but the effect of all that intense exertion kicks your body's repair cycle into hyperdrive. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after, say, a steady-pace run. (Awesome, work-out for 24 minutes and prolong the effects for 24 hours!)
- Lose Weight, Not Muscle
When in a diet it's hard to not lose muscle mass along with fat. While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. (Win/win!)
- Increase Metabolism
In addition to increased fat burning and more muscle preserved, HIIT stimulates production of your human growth hormone (HGH) during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out! ( Look fitter and younger, what else can you wish for?)
- Healthier Heart
Most people aren't used to pushing into the anaerobic zone (that lovely place where you can't breathe and you feel like your heart is trying to jump out of your chest). But in this case, extreme training produces extreme results. Studies shows that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace. (Give your heart some love)
WHAT DID I DO? Turbine the treadmill
Warm up 2-4 minutes, speed 5-6 km/h, gradient 1%
For the next 18 minutes, 1 minute speed up the treadmill to 14-16km/h and then recover for 1 minute speed 4-5 km/h.
If you haven’t died yet , follow the intensity training by a steady 30 minutes walk pace 3.5km/h, gradient 15%
HOW DID I FEEL? I’m alive
Sprinting is super exciting, the sense of achievement and endorphins released in you body makes you feel like a Super Women.
I am not going to lie, it is a very tough workout, especially when you do it early in the morning before breakfast. Also at the beginning I was scared to go full power and end up flat on my face on the treadmill, but as you get used to it, you become more confident.
WHAT DID I LEARN? To love the burn
It never gets easier, you get stronger!