If you want to burn more fat, you have to burn more calories. One way to do that is by using HIIT, workouts. HIIT is an acronym for high intensity interval training. It’s not a specific workout but a way of doing any workout. It modifies the intensity throughout the workout by alternating between high-intensity to a recovery pace throughout the exercise period. The high intensity session can’t be achieved for long periods, by alternating between it and a recovery pace, you can exercise at peak intensity longer.
Using HIIT for running burns more calories, but does it burn more fat?
While you’ll burn tons of calories when you run, not all those calories come from fat. Some come from burning lean muscle tissue. Muscle tissue requires more calories for maintenance than fat tissue does, so the more you have, the easier it is to lose weight. How do you ensure that you’re burning more fat than muscle, whether you’re doing HIIT workouts or steady-state workouts? Do strength training.
Using HIIT to do strength training can ensure you’ll burn fat while you build muscle tissue.
One of the easiest ways to change a strength-building workout to a HIIT workout is to shorten the rest periods. It prevents the heart rate from dropping down to resting mode and keeps it moderately high at a recovery rate. It increases heart efficiency, burns fat, builds muscle tissue, and improves your endurance. You can also use cardio between sets as the recovery exercise. Pumping iron for a minute and switching to jumping rope for a minute is an example of a HIIT workout using strength-building.
Add weight to your HIIT workout.
Wearing weighted vests, wrist weights or ankle weights can burn extra calories and more fat when you do cardio HIIT workouts. Adding kettlebells to your workout program is another example of increasing cardiac fitness as you burn fat. Several kettlebell movements combine intensity and strength-building. You can also add movement to your dumbbell or barbell workouts. The combination of movement and strength-building makes it perfect for HIIT.
- Alternating between push-pull exercises is similar to HIIT and burns fat. You’ll burn extra calories from compound workouts. When the pressing muscles work, the pulling muscles rest. That keeps your heart rate high.
- Add weights to calisthenics. Do lunges holding barbells, going as fast as possible, then slowing to a recovery pace. Doing goblet squats holding a kettlebell or dumbbells also can be an effective HIIT workout.
- Modifying any strength-building or cardio workout by three sets at peak intensity for one minute, moving quickly from one to another, then taking a one-minute break and starting the cycle again.
- The amount of time spent at peak performance and recovery pace varies for each person. Get your heart rate high for as long as possible and switch back to recovery. Modify the time you spend at a recovery pace by how you feel.
For more information, contact us today at Hawaii Fit Camp!