High Intensity Cardio Training Methods

HIGH-INTENSITY INTERVAL TRAINING AT HOME

High-intensity interval training or HIIT, is unique, with specific goals and workout patterns. This is a type of cardio training program used by many people who try to lose weight and body fat in a limited amount of time. It may be gruesome but the results are really incredible.

Interval training consists of warm-up exercises, 6 to 10 cycles of a high-intensity exercise which should be done at a near maximum intensity accompanied by medium intensity workouts in between, with 50% intensity and to finish off with cool down exercises. The time and repetitions may vary depending on the exercise. The aim of the session is to last at least 15 minutes and not exceeding 20 minutes.

There are two approaches to HIIT. First is a short method. It starts off with an intense exercise of 60 seconds followed by 75 seconds of rest and for 8 to 12 cycles of repetition. Doing this workout 3 times a week can get the same results as doing moderate-intensity training 5 times a week. Running to lose weight is a common HIIT goal.

Another cardio workout method which was founded by a Japanese researcher is the Tabata method. This method is simple but difficult yet very effective and it is best for bicyclists, speed skaters, Olympic lifters, or people who want to lose fat quickly. It is the single best fat burning workout but you have to endure 240 seconds of pain.

Select one exercise that uses a large number of your muscles and does as many repetitions as you can for 20 seconds. Take a rest for 10 seconds then repeat the cycle for 7 more times. You can finish this method in just 4 minutes. You need a clock with a second hand to monitor this 4-minute workout and in order to motivate you to focus and endure the 240 seconds of pain so that you can reach your goals.

You know you are doing the interval routine correctly if you are completely exhausted after 20 minutes. Interval training is designed to pack a punch, but just think of the fat you will be losing. For better result hire a fitness trainer or a personal trainer or a gym trainer.