Sweat, Get Strong, Lean and Increase Your Fat Loss Results with Body Weight Intensity!
High-intensity interval training (HIIT) describes any workout which alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest…
Make no mistake, I’m absolutely clear in everything I put out that physical work is involved.
You’ve probably heard it all before but only follow a fraction of what you know.
Although you can’t do anything about your genetics or past health choices, you still have a lot of control over your destiny.
So, you just gotta work smart and plan to win to get better results. Period!
Don’t waste time wishing for magic fairy dust to turn you into a battle ready warrior…
Passively waiting for someone else to wave a magic wand and make all your problems disappear overnight.
If you want to get the best results, it only happens if you’re willing to take action…
Only if you’re willing to stop holding ground and start moving forward.
And for aerobic exercise nothing beats high-intensity interval training (HIIT).
We use intervals of high-intensity exercise interspersed with intervals of lower-intensity exercise.
So now, maybe for the first time you’re actually experiencing full breath…
You’d be surprised at how difficult it actually gets to stick with the tempo.
The expansion of your rib cage with each inhalation continues to improve thoracic spine mobility.
Basically your body is forced to work intensely for a very short duration of time…
Will you get out of breath and sweaty during hard intervals?
Heck yeah…and you’ll mostly recover during the easier intervals.
This is far superior for improving fitness than less effective steady-state aerobic exercise.
High-intensity interval training is not for the faint-hearted…
Scientists have devised a short yet extreme exercise program guaranteed to whip you ass into shape in less time.
Before you rush in, you will need a better than average level of fitness to do HIIT safely at the intensity required.
One thing for certain, the popularity of high-intensity interval training is rapidly on the rise.
HIIT is all the rage in fitness industry, a short intense workout session…definitely great for body weight trainers too.
High-intensity interval training exercises are a noticeably faster way to get results by creating workouts with ability to make changes helping you…reach your peak.
No 1 Bodyweight Training is all about treating your body right, because the human body is absolutely amazing.
We encourage you at every opportunity to get off of your ass and make positive changes in your life.
Super-efficient HIIT is the ideal workout for a busy schedule, whether you want to squeeze in a workout during your lunch break or to get in shape for a fast-approaching event.
Research shows you can achieve more progress in a mere 15 minutes of interval training, done two times a week than jogging on the treadmill for an hour.
In fact, a 10-minute fat-blasting cardio routine which burns more calories than a half hour on the treadmill…
According to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.
Who Else Wants To Burn More Fat?
Not only do you burn more calories during your HIIT workout, the ongoing effect of all that intense exertion kicks your body’s repair cycle into hyperdrive…
That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after, compared to a steady-pace run.
Want a Healthier Heart?
Most people aren’t used to pushing into the anaerobic zone, you know that lovely feeling where you can’t breathe and you feel like your heart is ready to jump out of your chest…
In this case, extreme training produces extreme results.
One 2006 study found after 8 weeks of doing HIIT workouts, subjects bicycled twice as long as they could before the study, while maintaining the same pace.
Running, biking, jump roping and rowing all work great for HIIT.
And if you choose, you don’t have to use any equipment to get it done…
Some equipment can make HIIT more effective because you can focus on pushing your heart to its max.
High knees, fast feet or anything plyometric like jumping lunges work just as well to get your heart rate up fast.
Women over 55 or men over 45 should seek medical clearance before starting this kind of intense exercise program.
HIIT is extremely strenuous and puts incredible strain on cardiovascular system, muscles and joints.
Lose Weight, Not Muscle…
Anyone who has been on a diet knows it’s easy to lose muscle mass along with fat.
While steady state cardio seems to encourage muscle loss, studies show weight training and HIIT workouts allow you to preserve your hard-earned muscles, while ensuring most of the weight lost is from fat stores.
Increase Your Metabolism and Shock Metabolic Rate…
You’re increasing your fat burning results with more muscle preserved.
HIIT stimulates production of your human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout.
Great news since HGH is not only responsible for increased caloric burn, high-intensity slows down aging process.
You can look and feel younger…inside and out!
HIIT involves exercises, each of which are performed in rapid succession for 30 seconds with a minimal rest period between of no more than 10 seconds.
Throughout the entire exercise session you should be working to at least 80 per cent of full capacity.
You should not be comfortable…the idea is to push yourself to your limits…
HIIT exercises for best results should be done in a certain order to allow opposing muscle groups to alternate between resting and working following the next exercise session.
For example…push-up (upper body) would be followed later by a squat (lower body) exercise session.
Also if a particular exercise creates a significant increase in heart rate or intensity demand, you want the next exercise function to decrease heart rate or intensity slightly.
For example…stationary plank or abdominal crunches may follow jumping squats.
Do HIIT Here, There and Anywhere…
You can do it. Period!
Since it’s so simple to go at maximum effort for a short period of time followed by a recovery period and repeat.
You can adapt HIIT to whatever time and space constraints you have.
You can set the bar high for superhuman challenging workouts so you can push yourself to high new levels of performance because it’s short and intense.
You will be working to max the whole time…
The trade-off is this simple format offers seasoned exercisers a new challenge and new exercisers a quick way to see results fast.
Research has shown this kind of maximum capacity exercise routine can get great fitness and health results in as little as seven minutes a two times a week.
You’ll be screaming in pain and sucking wind like a super-charged dragster, but you definitely won’t be bored!
We wouldn’t recommend high-intensity interval training be attempted without supervision of an exercise professional.
Definitely not for someone who has a diagnosed medical condition…
If you have heart disease, diabetes or arthritis, injuries and joint problems, are considered overweight or obese and has not exercised regularly within the past six to 12 months, get medical advice before jumping in any program.
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High-Intensity Interval Training