Posted by Amino Co.

When it comes to maximizing your exercise results, intensity is where it’s at. Gone are the days of hour-long slow cardio sessions at snail’s pace. In it’s place have come a plethora of fast paced, heart pumping, fat scorching aerobic options to shock your body into action. And the fastest paced, most body blasting option of all goes by the acronym of HIIT.

HIIT stands for High Intensity Interval Training. HIIT is all about pushing yourself to the absolute limit of exertion. As such, it is of short duration. In fact, you can usually get your HIIT session of the day in before a long, slow endurance exercise has even gotten past the warm-up phase.

The Benefits

Why is HIIT so effective? There have been a number of peer reviewed scientific studies that have specifically addressed this question. Here’s what they found out...

  • It is one of the most time efficient forms of cardio available

  • It consumes multiple times more calories per minute than other exercise and has an afterburn effect which can total up to 9 times more calories burnt

  • It revs up the metabolism for 48 hours after a training session, allowing you to burn fat while inactive

  • It boosts your VO2 Max, providing superior cardiovascular benefits

  • It will allow you to recover from intense aerobic work more efficiently, thus enhancing your performance in any sport

  • It will enhance muscular strength levels more effectively than traditional forms of cardio training

  • It encourages fat loss as opposed to muscle.

Supplements such as L-Glutamine which are anti-catabolic can also be added to your supplement plan in conjunction with HIIT to help maximise your muscle retention.


Let’s take a look at a HIIT routine:

Minute 1: Squat Jumps
20 Seconds on
10 Seconds off
Repeat once

Minute 2: Burpees
20 Seconds on
10 Seconds off
Repeat once


Minute 3: Squat Jumps
20 Seconds on
10 Seconds off
Repeat once

Minute 4: Burpees
20 Seconds on
10 Seconds off
Repeat once


Minute 5 – 6: Rest


Minute 7: Squat Jumps
20 Seconds on
10 Seconds off
Repeat

Minute 8: Burpees
20 Seconds on
10 Seconds off
Repeat once


Minute 9: Squat Jumps
20 Seconds on
10 Seconds off
Repeat once

Minute 10: Burpees
20 Seconds on
10 Seconds off
Repeat once


HIIT training is hard, sharp, short and extremely effective. It is perfect for those who want to cut fat while retaining muscle mass. An intense 10 minute workout can give you so many benefits that it is hard to overlook as something that could be incorporated into your bodybuilding or fitness routine.

Article by Steve Theunissen

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