Burn more calories in less time!

High intensity interval training or HIIT, has received much attention in the press recently due to its ability to produce benefits similar to or better than normal (steady state cardiovascular exercise) (SSE)) in less time. HIIT is a method where a period of high intensity effort (usually maximal) is followed by a rest period and then repeated a number of times. The steady state continuous model is where a slower, manageable, sub maximal pace is performed for a long period of time.

A recent article from Herodek et al. (2014) states that if the general goal of a person is to lose fat mass, then HIIT (along with diet and weight training) is a much more effective option than the traditional SSE model. Even a regime of the ever more popular ‘Tabata’ training (Tabata et al., 1996), that consists of 4 minute bouts of exercise at a time, can have profound impacts on reducing fat mass and other health based outcomes. This presents a more efficient method of improving the health of the population compared to long durations exercising at low intensity. Trapp et al. (2008) found that a 15 week training period of HIIT decreased total body mass, fat mass and fasting insulin levels; an SSE group did not show any significant changes.

HIIT induces excess post exercise oxygen consumption (EPOC). In simple terms, your breathing rate is increased and therefore your metabolism is too. As you have been exercising at a pace you cannot maintain and the rest between intervals has been too short for full recovery, your body is forced to recover post exercise. This rise in metabolism can last up to 2 days!

There are many other benefits of doing high intensity interval training over steady state. You could be done with your cardio in as little 4 minutes and have the rest of the workout to concentrate on other things that can also increase your metabolism! But as always do what you enjoy!

Try a 300m row as fast as possible with 1 minute complete rest afterwards. Do this 4 - 6 times! Or another one, 20 seconds max sprint on a bike with 10 seconds rest, do this 8 times. This will take 4 minutes and is called Tabata training!

Let me know how you get on and have fun!