If burning fat is your target, then the interval training workout is the best choice. This calorie blasting workout is assured to give anyone a fitter frame. But beware; it is not for the mild hearted.

Did I pick your interest for this miraculous method? Take a look at this post and find out more.

Feeling The Heat:

Interval training requires you to feel the heat and sweat it out. All it takes is 30 minutes a day, 4 days per week. Yes, only 30 minutes in your day is enough to melt fat quicker than butter.

High-intensity interval training (HIIT) can burn up calories during a workout and also continue to metabolize fat long after the workout is finished. As part of it, you boost your speed and heart rate for a few seconds, which accelerates fuel consumption (1). This is followed by a brief respite.

How Intense?

Interval training is better than any other method for reducing visceral and abdominal fat. Can we do it?

For good results, a person is required to perform one exercise at her/his highest intensity for 20 seconds, and rest for 10 seconds. After 8 cycles, another interval begins.

I think you would have to step out of your comfort zone for it. Once it is achieved, then yes, we can do it.

What Do We Need?

A high-intensity interval workout lets you have a choice.

If you go to the gym regularly, the treadmill, stationary bike, elliptical, stair master and weights are useful there.

I personally don’t have a gym membership, so bodyweight exercises would do the job for me.

Cardio exercises like rope jumping, cycling, swimming and running are part of the routine.

The HIIT combines weight training with cardio exercises to increase the burn percentage.

HIIT Routine 1:

Designed to test the body’s limit in a short span, the 4-minute stationary bike Tabata workout is intense.

1. Warm-up for 10 minutes on a stationary bike
2. Next, cycle hard for about 20 seconds, followed by slow cycling for 10 seconds
3. Each cycle is 4 minutes
4. Repeat 8 cycles and cool down

HIIT Routine 2:

Choose the sprinting workout if you’re a morning jogger. It can maximize your exercise’s effectiveness, and can even spice it up (2).

1. Walk, sprint and jog at varying speeds and intensities
2. You can decide the order, time and distance
3. Jog for 7 minutes, run for 3 minutes and sprint for 30 seconds
4. Walk for a minute to recover
5. Repeat the cycle

HIIT Routine 3:

To obtain the benefits of interval training from home, use rope jumping and lunges or pushups for best effect.

1. Perform a set of 10 rope jumps
2. Follow this with 15 lunges
3. Rest for a minute after each cycle

Interval Training Pays Off:

I’m taking about the afterburn effect and more. The benefits of interval training include higher payoff for a shorter time investment. In the 30 minutes you spend driving your body to burn extra calories, you’re creating an afterburn effect (3). It keeps burning fat hours after the workout. Keep in mind these following points too.

1. Always warm-up before a workout.
2. Never go overboard with the workout. Allow yourself to recover.
3. Four days a week is the absolute limit to HIIT.
4. Overzealous workouts would cause grave injuries.
5. Build your stamina before you attempt interval training, as it is a high-intensity workout.
6. You can add weights to the bodyweight exercises once your body attains optimal fitness levels.
7. There are no diet changes required for this workout.
8. At 30 minutes a day, HIIT is easy to accommodate.

Having learnt how the interval training workout is handled, make it a part of your routine. A fit, fat-free abdomen would be yours in no time.

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by Sruthi Chowdhry via STYLECRAZE