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How to Create Amazing Home
HIIT stands for High Intensity Interval Training and is currently one of the most popular health trends to hit the industry.
The basic idea behind HIIT is simple: you alternate between periods of high intensity, such as sprinting, and periods of lower intensity such as jogging. This is a form of training that allows us to burn more calories and enjoy better health benefits in a shorter space of time compared with many other types of training.
But while HIIT is a great tool for getting into shape, it’s important to recognize that it’s only as useful as the way in which you approach it. There are right and wrong ways to perform HIIT and a lot of people make the mistake of getting so excited with this new type of training that they forget to approach it in a structured and well thought-through manner.
In this guide then, we will be looking in detail at how you can go about making an amazing HIIT home workout that will help you to both build muscle and burn fat. You will see how to transform your body using this incredible form of training and you will learn some incredibly powerful strategies for getting even more from it.
HIIT: The Basics
Before we get into a lot of detail regarding how you can go about enhancing a typical HIIT workout, it first makes sense for us to recap on precisely what HIIT is to begin with, how it works and what makes it such a powerful and useful method for getting into shape.
What does alternating between higher and lower intensity actually do to the body and why is this so transformative for weight loss?
Essentially, when you engage in high intensity exercise, this is classified as anything where your heart rate is exceeding 90% of its maximum. That means you’re working as hard as you can and placing a massive demand on your body’s systems to supply energy.
That in turn means that you’re going too fast for your body to rely on the aerobic system – which is what it uses when you engage in regular ‘steady state’ cardio (cardio training where you jog at a relatively slow pace.
Because you’re going to fast, this means that you need a more efficient form of energy, which means the body has to use the stored glycogen and ATP that is already in your muscles. This can only last so long before you get a build up of metabolites and reach your ‘lactate inflection point’ at which you will be forced to slow down and return to your aerobic system.
What’s so great about this, is that you are now training your efficiency and your body’s ability to exert itself at maximal levels. Moreover, this will change the way your body reacts to regular aerobic exercise subsequently. Specifically, because you will have used up all the glycogen and ATP that’s immediately available to your muscles during the intensive exercise, you will find that your body becomes more efficient at burning calories that it gets from fat for the remainder of the workout. You then jog for as long as it takes to restore your glycogen and to remove the lactate in the blood, and can then return to exercise. This is not only great training for improving athletic performance (it can improve your lactate threshold, which in turn is incredibly useful for increasing your running ability); but it is also incredible for fat burning.
This is partly because you then continue the rest of your day with lower levels of glycogen after you have finished exercising. With these lower levels of glycogen, you’ll then be forced to burn fat even for regular activities such as walking around and climbing stairs. This then causes what is known as the ‘afterburn effect’– which leads to enhanced fat burn for the rest of the day following a HIIT workout.
For these reasons, HIIT is able to help you improve your athletic performance and fitness more than regular cardiovascular exercise and it is also able to help you burn a lot more calories.
Moreover, HIIT is also superior when it comes to convenience (because you can use a range of different exercises) and time – you can get a full HIIT workout in half the time or less compared with a regular cardio workout.
This is the power of HIIT, but you’re about to learn how to get even more from it!
How to Craft the Perfect Fat Burning Workout
The first thing we’re going to look at when it comes to crafting the perfect fat burning workout, is the type of exercise you perform.
When you engage in regular steady-state cardio (running for 40 minutes at the same pace for example), you only really have a few different things to choose from. These include:
And a couple of others. These are relatively low impact exercises that can be continued endlessly for over an hour without too many negative repercussions. That said, even just jogging for that long will have some negative impacts on your health and particularly on your knees.
Conversely, HIIT workouts are ideal because they break the exercise up into smaller, more palatable chunks. This means that you can exercise using more intensive and potentially impactful moves and not fatigue your joints or your muscles too quickly.
For example, you can’t use press ups for a steady state cardio workout. But you can use press ups during a HIIT workout.
Likewise, you can’t use weights for a CV workout but you can use them for a HIIT workout!
If you use a split where you go all-out for 30 seconds and then rest for 1 minute, there’s nothing to stop you using even compound movements like deadlifts and bench press (well, there is a caveat here, which we’ll get to in a moment).