Here's A Workout Strategy That Burns More Fat And Calories In Less Time

If you haven't already heard, High Intensity Interval Training (HIIT) workouts are super popular these days. There's a reason why! This style of workout, which alternates low to moderate intervals with high intensity ones, has been proven to be a great fat burner! Here's the basics of what you need to know about HIIT's and a few great ones to get you started.

What is HIIT?

High Intensity Interval training is a style of working out that alternates low / moderate energy exercises with bursts of high-intensity intervals. It can be applied to running or cardio-friendly strength exercises like squatting. 

Why is HIIT So Awesome? 

Because research shows that HIIT burns adipose tissue up to 50% more than regular low-intensity exercise. It speeds up your metabolism which, in turn, will help you burn more calories during your workouts as well as while resting.  During HIIT  you will increase both your aerobic and anaerobic endurance. In short... HIIT is REALLY good for you!  

HIIT Workouts: An Sample Circuit

We found a great step-by-step example of a HIIT workout. They key to remember? A 2:1 ratio of low / moderate exercise to high intensity. Two minutes of low and then one minute of high. 

1) Moderate Intensity - Squats and Rear Lunges

Do this exercise to a "1-2-3-stand" count starting with your feet hip width apart. Squat and then enter into a rear-lunge. Then move back into a squat and then stand. Continue this for one minute alternating legs. 

2) Moderate Intensity: Squats, Plank and a Push Up

Lower yourself to a squat position and then rapidly jump your legs back, landing in a plank. Do a pushup and then return to a squat. This is one rep; do this as many times as you can keeping your abs tight for one minute. 

3) High Intensity: Squat and Jump 

Start by lowering into a squat with your feet together. Swing your arms back and jump up, landing with your feet apart. Repeat this as many times as you can, bringing your feet in and out again and again. Do this for one whole minute. 

4) Moderate Intensity: Lunge Chops

Starting With your feet together and arms up, take wide lunge-like steps to the side keeping your hands clasped. Alternate sides, back and forth doing as many as you can in one minute at a steady pace. 

5) Moderate Intensity: Balance Deadlift

Standing straight with your arms clasped behind your head, balance your body using your core as support. Keeping your back straight, raise one leg up and then back behind you staying balanced as best possible. Then return to the standing position. Do this as many times as you can for 30 seconds on each leg. 

6) High Intensity: Side-to-Side Jumps

Starting in a standing position, reach down to  the floor with one hand then push off of both legs and jump up. As you land, reach down to the other side. Repeat this as many times as you can in one minute, alternating sides. 

7) Moderate Intensity: Tabletop Dips 

Start in a sitting down position, place both hands behind you. Keeping your knees together, raise up into a tabletop position. Without letting your hips drop, dip by lowering your elbows. Repeat this as many times as possible in one minute. 

8) Moderate Intensity: Sit-Ups in a V Shape 

Start seated in a raised crouch-v position. Using your core to balance and stabilize, extend your body out keeping your hands behind your head. Make sure to keep your head, shoulders and feet off the flower and then crunch back into the V position. Repeat this as many times as you can in one minute. 

9) High Intensity: Plank Jumps into Pike 

Starting in a full plank position, jump your feet into your hands and then back out into a plank. Repeat as often as you can in one minute. 

Closing Minute: Stretch It Out

Finish up Finish your HIIT with one minute of stretching! Cross your legs and place your elbows on the floor. Hold this stretch for 30 seconds and then repeat, crossing your legs in the alternative direction.