If you have been spending hours in the gym every week, and not seeing the kind of results that you would like, then now might be the time few to make some changes to your workouts.
If your goal is to lose body fat quickly and to gain lean muscle mass, then high intensity workouts can help get in the best shape of your life much quicker through short, high intensity workouts.
You will end up spending much less time in the gym, but the results you get will be far superior to anything you are getting right now.
What Are High Intensity Workouts?
The high intensity workouts consist of cardiovascular training that’s proven to burn fat. Similar to weight training, it elevates your metabolism for upwards of 24 hours after the session so that you continue to get leaner long after your workout has ended.
How do high intensity workouts work?
They work because of a process called; “post exercise oxygen consumption” (EPOC). It creates an oxygen deficit and a build-up of lactic acid in your muscles, both of which need to be expelled once you’ve finished exercising.
As your body restores this imbalance, your metabolism increases in a manner so that you burn more calories even as you rest.
What are the benefits of high intensity workouts?
The benefits of High Intensity Exercises of basic forms of steady-state cardio such jogging or spinning are numerous.
It improves your cardiovascular fitness and health to a far greater extent, does not take as long to do, it can have a positive impact on hormonal growth, such as raising growth hormone levels and improving insulin levels.
If performed correctly, high intensity workouts place a strong stimulus on your muscles and helps to improve overall body composition.
How do I get the benefits?
Unlike basic weight training alone, where there is a right way and a wrong way, you can get results with a wide range of exercises, just be sure to follow a few key principles.
Pick an exercise you enjoy if you love running for example, and then incorporate high intensity running during your workout.
You will be more likely to stick with an exercise that you like than one you don’t.
Here are a few tips to jump start:
- The sessions can last anywhere from 10 to 40 minutes, but incorporating even 10 minutes of High Intensity Workouts into your weight training can increase the amount of fat you burn after completing your session.
- Warm-up briefly, then go fast (8/10 effort) for 30 seconds then follow by going at a 3/10 effort for 30 seconds. Repeat this for 10 minutes or mix it up and extend the duration.
- Try not to do High Intensity Workouts before your weight training to avoid being tired and weaker as a result. Tack your High Intensity Workouts onto the end of your routine instead.
- Try not to workout with too many carbs in your system to avoid burning them as fuel first. It’s better to target your fat stores first without having to deplete carbs from your body. Carbs can also increase your insulin levels and reduce fat burning.
Check out this HIT workouts by NBCnews that require no equipment and are doable at home.