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HIIT: High-Intensity Interval Training - “The Fat Killer”

If you’re looking to get sweaty and burn some serious calories, this type of training is for you!

HIIT has been shown to provide a variety of benefits, however, its most notable is weight loss. The best part? It’s super convenient. All you need is 10-30 minutes a day!

What is HIIT? So, what does HIIT stand for? If you’ve never heard of it before, HIIT stands for high-intensity interval training. In short, HIIT is a form of interval training that incorporates cardiovascular exercises coupled with bursts of anaerobic activity like bodyweight or strength movements.

The best part about HIIT is that it can incorporate many different facets (e.g. cardio, bodyweight, resistance bands, and weights). These facets can largely be categorized into the two most common types of HIIT:

  1. Bodyweight HIIT: Involves movements like CrossFit, weight lifting, and bodyweight exercises.

  2. Cardiovascular HIIT: Includes aerobic exercises like spin class, running, etc.

Benefits of HIIT: No matter what type of HIIT you choose, the benefits spread far and wide.

Here are a few of the most prominent benefits that pertain to fat loss, weight loss, and more.

1. Fat Reduction: Several studies have shown that HIIT can help with weight loss. Not only can it assist in burning a significant amount of calories in a short period of time, but it also improves your metabolic rate, allowing you to continue burning fat hours after completing the workout.

2. EPOC (Excess Post-Exercise Oxygen Consumption): One of the most intriguing aspects of HIIT is the phenomenon known as EPOC. This biological process causes your body to continue burning energy (calories) for up to 48 hours after the workout. Even a short and intense workout can induce EPOC, making it incredibly efficient.

3. HGH Production (Human Growth Hormone): HIIT is particularly effective for weight loss due to its impact on HGH production. Research shows that HIIT can lead to a remarkable 450% increase in HGH levels. Higher HGH levels contribute to a faster metabolism, helping burn fat and build lean muscle.

How to Perform HIIT: Before you go, here’s an example template of a HIIT workout that you can easily incorporate into your exercise regimen. It’s a training method called a ‘Tabata’.

Tabata HIIT Workout:

  1. Choose one or more exercises (e.g., bodyweight squats and sit-ups).

  2. Set an interval timer to 20 seconds of exercise and 10 seconds of rest.

  3. Repeat the cycle for 4 minutes, alternating between 20 seconds of squats, 10 seconds of rest, and 20 seconds of sit-ups.

  4. Repeat the 4-minute cycle as many times as you like. Remember to check out my YouTube channel for free beginners HIIT Workouts!

Best Wishes, Gary Ⓥ The Vegan Online Coach


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