Did you know HIIT (High Intensity Interval Training) can help you lose belly fat fast, all because of the “afterburn effect”?
HIIT has become very popular over the past 10 years and involves alternating short periods of high intensity training with short periods of low intensity training (recovery interval).
High intensity means about 90% of your maximum body capacity and low intensity means 30% – you can call it chilling down if you want.
It is a simply a natural mechanism, your body needs to replenish oxygen, to remove lactic acid from muscles, restore muscle fibers and decrease it’s temperature before you exercise again.
That’s why HIIT are great workouts for losing weight and burning belly fat
Studies have shown that intensive efforts, but short duration bring more benefits and last longer compared to long steady cardio.
Short sessions, even for 10-15 minutes has been found to be very effective when it comes to high intensity interval training.
Let’s face it, no matter how busy you are, surely you can find 15 minutes a day to improve your health and appearance and burn belly fat!
Bellow is my 1st HIIT workout video, the first workout from my program. It takes only 18 minutes together with warm up and stretching, and my recommendation is to do it on your empty stomach, tomorrow morning!
Other ways to do your HIIT and lose belly fat
HIIT can be done by using the park ladders, sprints, squats, flotation, lunges.The more you vary your exercises the more intense your workout will be !
Here are a few HIIT workouts examples.
Another great choice for you would be to choose sprints in the park or ladders. Start with 5-10 minutes of warming up, which must include a slow jog, a few squats and heating joints.
Use a clock or a stopwatch to measure your effort and time intervals and especially the breaks. Repeat the circuit consisting of effort and breaks for 6-10 repetitions, and 15 minutes are sufficient if you are a beginner.
The number of intervals depends on the type and duration of exercise. The goal is to do at least 6 intervals, and all HIIT sessions to last at least 15 minutes and no more than 25.
An important mention is to establish a proportion of a workout range: recovery interval to 2: 1. For example, 30-40 seconds of sprinting alternated with 15-20 seconds of slow jog or walk.
DO NOT FORGET! You need to respect the effort and recovery intervals!
HIIT workout goal is to make a maximum effort in a limited time. Even if you are a beginner, do not choose to lengthen your exercise time.
Benefits of doing a HIIT workout every day
HIIT training has several benefits compared to other types of training.
First, this type of training is superior to classic cardio workout when it comes to increasing VO2 max, which is the maximum amount of oxygen that you can absorb during training.
It also increases insulin sensitivity. Experts have concluded that HIIT can help you burn calories during the workout, immediately after and up to 48 hours after the workout, just because your muscles need to recover.
What this means? Short and intense effort will increase your metabolism, which leads to fat being burned. To get the most out of your workouts, a good way would be to incorporate a weight loss supplement like konjac root capsules in your diet 🙂
*It’s important to note, specific results are not typical and are NOT guaranteed. So the sweet thing is, your results may vary, because every woman is unique, of course. Especially when we consider how many different female “body-types” there are..