HIIT - High Intensity Interval Training For Fat Loss

Posted on 27th Nov 2018

As a personal trainer in Runcorn, clients often ask me what is the best type of training to help them lose weight quickly. In our busy schedules, it can be difficult to fit in more time for exercising but in order to lose body fat, regular exercise is vitally important. To burn body fat faster, the metabolic rate, the rate at which the body creates energy, needs to be increased. High-Intensity Interval Training or HIIT is a very effective way of increasing fitness, losing weight and achieving a toned, sculpted and slim body without needing to spend hours at the gym.

What does HIIT involve?

HIIT is a specialised form of intensive interval training that involves short bursts of intensive exercise followed by longer bursts of low to moderate intensity exercise. It involves pushing yourself briefly beyond the upper end of your aerobic range and trains and conditions both your aerobic and anaerobic energy systems

No equipment is needed for HIIT training: you can do the exercises anywhere so it fits conveniently into your daily routine. You can use HIIT to top-up your existing weight and strength training or as a stand-alone, quick and effective all-body workout. Typical exercises to include would be repeated sets of push-ups, squats, crunches and shuttle runs, interspersed with brief periods of rest. Because HIIT is so intense, be careful not to overdo things.

How does HIIT work?

To lose weight, a negative energy balance is required: in other words, you need to burn off more calories than you take in. LISS (low-intensity steady state) cardiovascular training, for example, distance running, will help you to lose weight but if your goal is a lean, well-proportioned and well-toned body then HIIT is a better option for melting away fat while building muscle. Even better for those who are short of time, HIIT exercises can be completed quickly. After an HIIT workout, your body’s natural metabolism is raised for several hours so your fat-burning hormones work for you and continue to burn calories. HIIT training, with its short bursts of exercise followed by brief resting periods, produces the so-called afterburn effect, also known as EPOC or excess post-exercise oxygen consumption: this is what helps to burn excess body fat.

HIIT is physically demanding but can be tailored to some extent to different levels of fitness. If you are not sure whether it is right for you, check with your doctor before trying this form of fitness training.