Ultimate fat loss interval training


webadmin - Posted on 03 January 2011

 Ultimate  Fat loss interval training

                            What Is HIIT?

HIIT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals.

HIIT can be applied to running or to exercises such as squatting. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.

"In research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise - up to 50% more efficiently." It has also been shown to speed up your metabolism which helps you burn more calories throughout the day.

Perceived Exertion Scale

When exercising, it's important to monitor your intensity to make sure you're working at a pace that is challenging enough to help you reach your goals, but not so hard that you blow a lung. One way to do that is to use a Perceived Exertion Scale.   In general, for most workouts you want to be at around Level 5-6. If you're doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9. As you'll see below, working at a level 10 isn't recommended for most workouts. For longer, slower workouts, keep your PE at Level 5 or lower.

  • Level 1: I'm watching TV and eating lays  
  • Level 2: I'm comfortable and could maintain this pace all day long
  • Level 3: I'm still comfortable, but am breathing a bit harder
  • Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
  • Level 5: I'm just above comfortable, am sweating more and can still talk easily
  • Level 6: I can still talk, but am slightly breathless
  • Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
  • Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
  • Level 9: I am probably going to die
  • Level 10: I am dead

Week 1 Interval Training Program

  • 5 Min Warm up
  • 6 Sprint Intervals - 30 Seconds each
  • 6 Rest Intervals - 90 Seconds each
  • 5 Min Warm Down
  • Do the routine 3 times in the week with a rest day in between each workout

 

 

 

Week 2 Interval Training Program

  • 5 Min Warm up
  • 6 Sprint Intervals - 30 Seconds each
  • 6 Rest Intervals - 60 Seconds each
  • 5 Min Warm Down
  • Do the routine 3 times in the week with a rest day in between each workout

Week 3 Interval Training Program

  • 5 Min Warm up
  • 6 Sprint Intervals - 30 Seconds each
  • 6 Rest Intervals - 30 Seconds each
  • 5 Min Warm Down
  • Do the routine 3 times in the week with a rest day in between each workout

 

 

Week 4 Interval Training Program

  • 5 Min Warm up
  • 8 Sprint Intervals - 30 Seconds each
  • 8 Rest Intervals - 30 Seconds each
  • 5 Min Warm Down
  • Do the routine 3 times in the week with a rest day in between each workout

 

 

Week 5 Interval Training Program

  • 5 Min Warm up
  • 10 Sprint Intervals - 30 Seconds each
  • 10 Rest Intervals - 30 Seconds each
  • 5 Min Warm Down
  • Do the routine 3 times in the week with a rest day in between each workout
  • Resistance Training

 

Week 6 Interval Training Program

  • 5 Min Warm up
  • 12 Sprint Intervals - 30 Seconds each
  • 12 Rest Intervals - 30 Seconds each
  • 5 Min Warm Down
  • Do the routine 3 times in the week with a rest day in between each workout

 

 

 

Week 7 Interval Training Program

  • 5 Min Warm up
  • 14 Sprint Intervals - 30 Seconds each
  • 14 Rest Intervals - 30 Seconds each
  • 5 Min Warm Down
  • Do the routine 3 times in the week with a rest day in between each workout

 

 

 

Week 8 Interval Training Program

  • 5 Min Warm up
  • 15 Sprint Intervals - 30 Seconds each
  • 15 Rest Intervals - 30 Seconds each
  • 5 Min Warm Down
  • Do the routine 3 times in the week with a rest day in between each workout

 

 

 




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