HIIT, or High Intensity Interval Training, is where you alternate between periods of high intensity and low intensity exercise. Sometimes I like to call it “heart training” because your heart rate will go crazy during interval workouts.
Intervals help you boost your metabolic rate and burn fat. There are many excellent interval plans out there, but if your goal is simply fat loss, just do 20-30 second intervals followed by 10-15 seconds of rest or active recovery between each exercise.
Most people choose sprint or jump roping for interval training workouts. I like to choose between bodyweight and dumbbell exercises. This allows me to do a huge fat loss and a massive workout at the same time.
To create a great interval workout, all you have to do is pick 2-4 circuits and organize them into intervals. For example, I usually choose to do 2 dumbbell and 2 bodyweight exercises.
As mentioned earlier, there are some great interval schemes out there. But I want to list some of the more common interval schemes out there. In the following list, the first number represents the work duration, or how long you’ll be exercising.
The second number represents the length of time you will rest:
- 20/10
- 30/15
- 30/30
- 30/45
- 30/60
- 45/30
Beginners should start with the 30/60 interval plan. The toughest interval plan out of all of these is the 20/10 interval plan. The general rule is that beginners should start with an interval-to-rest ratio of 1:2.
Source by Parth Shah
