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A Beginner’s Guide to HIIT Training

If you didn’t already know, HIIT stands for High Intensity Interval Training. The simplest way to explain HIIT is that it’s an organized cardiovascular training method. It’s comprised of high intensity exercise intervals of short durations mixed with low intensity intervals for recovery. It requires high effort (on an intensity scale of 1-10, at least a 7) of sprints lasting from thirty seconds to two minutes, followed with a different low intensity exercise lasting 1-2 minutes. The low intensity part of the workout is designed to be a break in order for your body to recover from the sprints and prepare itself to begin sprinting again.

What are the benefits of HIIT?

Why would someone choose HIIT over a standard, lengthier cardio session? The difference between the two is the amount of calories burned after the workout is complete. After finishing a long distance jog, your body stops burning calories as soon as you stop jogging. After HIIT training, you’re body continues to burn calories even after you’re done sprinting. That means you can spend less time on your cardio workout and still burn at least the same amount of calories, if not more. More benefits include:
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Fat Burning Workouts for Non-Distance Runners

One of the best ways to lose fat is with some type of cardiovascular activity. The goal is to increase your heart rate in order to throw your body into fat burning mode. But the question is, which type of cardiovascular exercise is right for you?

It’s pretty common for the average American to only think of running as far and as long as they can when the word ‘cardio’ is mentioned. We tend to think that’s the only way to make an impact on the goals we’re trying to achieve.

The truth is, there are many different types of cardio that are either forgotten about or just plain ignored that can actually be extremely beneficial for our health. Try incorporating some of these workouts into your regular routine and note if you see any differences. Changing things up now and again is a great way to get out of plateau stage.

Walking on Incline
While on a treadmill, try adding at least a 5 percent incline. The benefits of walking upwards are tenfold over walking on a flat surface. For starters, it burns almost twice as many calories – walking flat for 30 minutes will burn around 145 calories; but if you raise the incline by only 5 percent, you can burn close to 243 calories.


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