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Utilizing HIIT Workouts for Fat Loss

HIIT stands for High Intensity Interval Training and it’s basically any workout that alternates between short bursts of all out energy with longer periods of recovery.

There are so many benefits of HIIT for both weight loss and over all conditioning. Athletes and regular gym goers a like use HIIT to reach all levels of goals.


Benefits of HIIT include:

  • Workouts are shorter because they’re more efficientHIIT uses more energy than a workout with steady intensity. In fact, studies have proven a 15 minute HIIT session is more effective at burning calories than someone who exercises an hour without alternating intensities.
  • More fat is burnedDuring your workout and up to 24 hours after your workout is over.
  • It builds a stronger heartHIIT causes our heart rate to go above the typical workout beats per minute range, making our hearts stronger and more efficient per pump. Studies show 8 weeks of HIIT, participants could bicycle twice as long as they could before the study began. Cool, huh?
  • No equipment is needed and it can be done anywhereNo explanation necessary.
  • Lose fat, not muscleStudies show HIIT reduces fat, not muscle mass which is easy to lose during the weight loss process.
  • Metabolism increasesHIIT stimulates production of HGH hormone which increases calorie burn and slows down the aging process. Hi younger skin and better metabolism!
  • They’re excitingThese workouts are the kind that leave you laying on the floor and barely able to breath. The love/hate relationship I have with HIIT is strong but I’m always happy I did it after the workout is over.

Examples of HIIT

You could turn washing the dishes into a HIIT workout. Okay maybe not washing dishes, but you get the point.

  • Walk and springWalk 30 seconds, spring 30 seconds for 8-10 rounds.
  • Pushups until you can’t stand itDo 10 pushups and rest for 30 seconds. Do this until you can’t do another set.
  • Air SquatsDrop 10 squats and rest for 30 seconds. Do infinite rounds until you can’t do them anymore
  • Sit and JumpsDo 10 sit ups then immediately stand and do 10 vertical jumps. Repeat, repeat, repeat.
  • Burpees.I know. You hate them, I hate them, but they work.
  • Stationary BikeIf you have a gym membership or a stationary bike at home, put it on the HIIT setting or pedal as hard as you can for 30 seconds then recover by pedaling lightly for 30 seconds. Repeat for 15-20 minutes.

And last but not least, my two favorites…

  • Concept 2 RowerOn the “just row” setting, spring all out for 30 seconds then recover for 30 seconds. Repeat for 15 minutes or until you row a certain amount of meters.
  • StairmasterBump up the speed of the stairs for 30 seconds then bring it back down for 30 seconds. Repeat for 15-20 minutes.

There’s dozens of HIIT programs. These are just the basics.


Try a variety of HIIT workouts and tag me @gemofthegym on Instagram with your post workout on the verge of death selfie!

Tell me what you think!

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