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HIIT and Other Interval Training Methods
HIIT and interval training are very similar. The only difference is the intensity in which they are done. So what is interval training? Interval training is a varying of intensities within one workout, where you add a low intensity bout with a higher intensity bout. HIIT training is a very high intensity bout with a lower intensity bout. You can perform your interval training in many ways, and you should use variety. You can perform it on a stationary bike, stairmaster, mountain bike, local track, etc. Change it up often. I will give you some ways of performing HIIT and interval training depending on your level of fitness. For the sake of simplicity, I will use running and jogging variations that can be performed almost anywhere.
Interval Training for Beginners: If you are new to exercising you should start out slow. I will give you a few examples, but don't be afraid to experiment and find your own ways of creating an interval training program. A good beginner’s interval training program is the walk-jog interval training. Start out with a 1 minute walk / 1 minute jog session and repeat for as many times as possible. As you progress, you can use a 30/30 routine where you walk for 30 seconds and the jog for 30 seconds. You can perform this anywhere. If you would like to make it a little harder, find some hills where you can perform it. Perform this routine from 2 to 4 times a week or more until you are able to progress to the intermediate level. Intermediate Interval Training Program If you have been exercising for about 6 months, or are healthy and fit, then you can try some intermediate interval training. A good intermediate interval training program could consist of a jog-run program. You can warm-up with a five minute jog and then run for 1 minute, and then back to jogging for 1 minute, and repeat for as many times as you can. When you run, you don't need to sprint, but a good run is what you are looking for. If you want to add more intensity you can do a 30/30 split of a 30 second jog and a 30 second run. Or a 30 second jog and a 1 minute run. Perform this training 3 to 5 times a week for 10 - 20 minutes. Advanced Interval Training Program (HIIT) Be warned, this is a tough routine! This is how I suggest you perform your HIIT training. There are many variations of it, but I will show you ways I perform it. Remember, it has to be intense to get the most of out it. You should be extremely tired when you are done. If you find you are able to perform it for 20 minutes on your first try and you’re not an elite athlete, you are not performing it with enough intensity. If you are ready for the advanced interval training, or HIIT, then this is the program for you. Perform a 5 minute warm-up and then perform an all out sprint for as long as you can and then back to a jog for 1 minute and than another sprint, repeat for as many times a possible. At first you will be lucky to get past 5 minutes total after the warm-up. You can also perform a 30 second jog and all out sprint to increase the intensity. To really increase the intensity, find some hills. I find it better to perform this on a stationary bike or Stairmaster when you first start since there is less risk of injury due to falling. Some other variations would be to perform the all out sprint and than back to a jog again until you are ready to perform another sprint. Although not as intense as the other ways, it is a good way to get used to the program. Perform this training 3 to 5 times a week, for 5 to 20 minutes depending on your ability. Variation As with all training, you should add variety to your interval training as you would with any type of training. You should change it every 4 to 6 weeks in order to keep it fresh. Some good ways to add variety is to change the times, or perform your training on a bike, stairs, hills, stationary bike, Stairmaster etc. One of my favorite ways is on a stationary bike where I can increase the intensity during the all out portion of the interval training. Don't be afraid to create your own types of interval training to suit your own likes. Have fun with it and the fat will come off. Scientific Studies Show HIIT Works For years, we've been told low-intensity aerobic exercise is the best method for ridding the body of excess fat. I'm here to tell you that's not the case. You knew deep down, anyhow, that busting your butt burned off more fat than an exercise that allowed you to read at the same time, didn't you? Well, research shows our instincts were right. The reason this low-effort theory of aerobic exercise came about is a study showed low-intensity exercise burns a greater percentage of calories from fat as opposed to carbs; however, when high-intensity exercise is practiced, the research showed the percentage of fuel from carbs is increased, while the amount of fat utilized is greater than or equal to that burned during low-intensity exercise. In research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise—up to 50% more efficiently! In other words, HIIT speeds up your metabolism and keeps it revved up for some time after your workout. The bottom line is HIIT training burns a greater number of total calories than low-intensity training, and more calories burned equals more fat lost. What I'm suggesting is you forget about the "calories burned" readout on the stairstepper or Lifecycle; if you practice HIIT training, the majority of calories burned will come after your workout! Another reason low-intensity training became popular is the average, where's-my-remote-control American has no tolerance for high-intensity training. But, of course, if you're a weight trainer, high intensity is a part of life. Don't HIIT the Dessert Tray!
Concluding Remarks Interval training is a fun and great way to lose the fat and increase your general physical preparation. Remember to start out slow if you are new to exercising. When you are ready, advance to the HIIT style.
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HIIT training, which stands for High Intensity Interval Training, is one of the best methods for fat loss and muscle retention. HIIT training is not new, but is a form of interval training which has been used for many years. HIIT training is the best way to burn fat without burning muscle. Studies have shown that long endurance activates such as aerobics cause muscle catabolism (the breakdown of muscle tissue). HIIT training allows you to lose the fat without losing muscle. If you need proof all you need to do is look at sprinters to see that they have low body fat and lean, defined bodies. 
