HIIT training, which stands for High Intensity Interval Training, is one of the most effective methods for fat loss and muscle retention. HIIT training is not new, but is a form a interval training which has been used for many years. HIIT 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.

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, stair- master, mountain bike, local track, etc. Change it up often.


HIIT For Beginners
If you are new to exercising you should start out slow. Beginners to HIIT should start out with walk-jog interval training. Start 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 HIIT
After six weeks on the program you will all be familiar with HIIT, so you will now be able to progress to the Advanced level. Alternately, if you have been exercising for about a month or two, 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 until you reach the program target time. 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.


Advanced HIIT
If you are ready for the advanced interval training, or HIIT, then this is the program for you. Perform a 3 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.

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.

HIIT isn't that easy to reach. Especially for beginners. It isn't as easy as saying walk for a minute and then jog. One thing you failed to mention is that the main difference between the interval training is intensity yes, but you didn't note that you need to reach around 90% of your heart rate to make it HIIT. If you're a beginner, it is extremly hard to reach that point.

I have been trying to do this for a long time and I have not been able to reach it properly, only just with the couch-to-5k (despite what others think) I have had a fair few people say that one session of the couch-to-5k was HIIT according to my heart rate monitorings. But if it wasn't up that high then it wouldnt be considered to be HIIT.

I remember trying it for the first time. I went all out on an exercise bike. I was going to be sick afterwards, and my heart rate monitor told me that I was only going at 80% of my heart rate.

I would suggest to do running if you wish to reach the optimium level for the HIIT training, it gives you more of a workout which allows your heart to go to a higher level. Also the most important thing is maintaining that heart rate for say 30 seconds, and then dropping it to around 60 for 30 seconds, and continue doing that back and forth.

I could have done your advanced training HIIT session and not even reach the heart rate that is needed, therefore I would have done a good workout but unfortunatly it wouldn't be a high intensity one

Thanks Stitch for that insight on your experience. The above is an article I took from a "professional" page on the internet -- I should have posted the source. (Sorry if I was misleading in posting this.) These are, by no means, what I think -- because I have never heard of this until yesterday.

I was, in fact, thinking of trying this out to see what kind of results I would get. On the Biggest Loser challenge on this site, I see people dropping this imense weight and I want to join in the fun, at least sometimes. (I did drop 3lbs from last week, but I gained some weight from the week before, so it made up from the gain.)

I only 4lbs to lose and I'm looking for ways to get rid of it and maintain. What's working for you?

Actually i'm probebly only trying to lose that amount as well, maybe a bit more... so far no good :P I think I need to change the diet of mine

What kind of diet are you following? I'm trying to count calories -- but I can't count.

Nope I cant count calories, main reason? It's patheticly stupid.

When I look on the back to the nutriotn information its always in Kilojewles, never calories. I'm not gonna work it out because I think its a pain in the butt, and even then if I did count calories, if i'm still hungry i'd eat.

Another bad thing? If it does have calories written on the back, and I have a quarter of a packet of chips (for example) I dont know how many calroies I consumed, do I need to have damn kitchen scales next to me? You know what I mean?

Right now, well im thinking just eat as healthy as possible. Nothing can really go wrong with that. The main reason why we are fat is because we eat unhealthy. If we eat healthy, exercise and have the occasional indulge we'll lose weight. The fact now that I have always eaten junk food and am not fat at all (but wanna lose those flabby bits here and there) so if I eat half healthy and half not, then i'm going well. Eventually i'll ease my way into healthyness. I'm actually DRINKING water, whereas a few years ago I couldnt drink it because water actually made me sick, perhaps because it was coming directly from the tap. Nowadays its in the fridge.

So at the moment i'm trying to eat subway more insted of general fast foods (doesnt help when you have a part time job at kfc). I look in the damn mirror now and I look fine with clothes on, but when they're off I see this kinda gut that buldges out a bit and a backside that you could grab the skin and simply feel like you could rip it off. I'm only 126 pounds/57 kilograms. It sux being female. Guys have it way easier. I think i'd rather have the fat just on my stomach area, than all over the thighs and butt as well.

Kilojoules Calculator

Just thought I'd throw that out there if you ever wanted to start counting.

hey thanks heaps for that link! :O will do

Thanks for that insight. I've been trying to go down that path as well. I feel guilty if I cheat at all though. I'm trying to reprogram the way I eat -- it's an uphill battle because I love the junk so much -- to an addiction!

My wife just told me some news on how to lose inches on the mid section -- once I get the specifics, I'll let everyone know. I think my sister has already lost 3 inches doing these exercises! (Not the weight though.)

Not weight? You mean fat?

Well we all know though that if you perform any exericse it will remove fat from the last place you put it on, you cannot target places through specific exercises.

I think I should go and do some, I've had a bit of a bad day. Perhaps exercising will cheer me up.

For me exercising is great! I feel so accomplished, self satisfied, and a burst of energy that will last-- the hard part is getting motivated to do it!

Yesterday I ran for 1 hour and 7 minutes to get my weight down from a spike of weight increase over the cheatfull weekend. (I think I'm actually starting to love to run the tread! I have NEVER loved exercise in all my life -- I'm transforming, Woo Hoo!!!