Exercise is a key element for losing weight. While beginners often start with a walking program to lose weight, it doesn’t take long for their bodies to adjust to the moderate exercise and that causes weight loss results to either slow down or completely stop. So how do you lose more weight once your body adjusts to your workout routine? Change the intensity of your workouts and you will see better weight loss results.
What is HIIT?
High Intensity Interval Training (HIIT) is the one of the best weight loss methods. It means switching up the intensity of your workout to give your maximum effort for a matter of 10 to 30 seconds to get the heart rate up and then return to a moderate level of exercise for up to four minutes or until your heart rate has recovered. Repeating this process for as little as 20 minutes is a highly effective way to burn more fat and lose more weight.
Lose More Weight with HIIT
Any cardio or exercise routine is better than doing nothing and even walking at a moderate pace has its health benefits. If you hit a plateau or are just ready to step up your workout routine to lose more weight, HIIT may be the answer for you. A study by Dr. Angelo Tremblay at Laval University found that subjects lost nine times as much fat within four minutes of high intensity exercise than those who walked on a treadmill for 30 to 45 minutes.
Benefits of HIIT for Weight Loss
Adding HIIT to your workout helps burn more fat, raises your metabolism for an extended amount of time, releases fat burning chemicals, helps metabolic syndrome, controls blood sugar and insulin and increases good cholesterol. HIIT trains both the aerobic and anaerobic energy systems and minimizes muscle loss. The benefits of HIIT far outweigh the benefits of walking when it comes to losing weight.
Is HIIT Safe for Everyone?
HIIT is an effective method for losing more weight, but it is not for everyone. Beginners can do HIIT in small increments to start, but a good rule of thumb is to be able to perform 20 minutes of cardio or more before incorporating HIIT. Certainly, anyone with a heart condition should not attempt HIIT. Furthermore, the chance of getting injured at the gym increases when you add HIIT. Its important to include a five-minute warm up and cool down with each high intensity workout.