HIIT training for weight loss
Losing weight is not as easy as it seems. However, with proper diet and regular exercise, you can come close or even achieve your weight loss goal. Especially when it comes to one's workout regime, scientists have figured out the one particular exercise that is "more effective" than cardio!
A study that was recently published in the British Journal of Sports Medicine, found that high-intensity interval training (HIIT) can increase fat metabolism i.e. it "increases fat burning more than aerobic exercise".
So if you want to lose weight quicker, here's what you should know about the exercise routine and what the study discovered...
Also read: Weight loss: The best way to burn more calories with cardio
What is high-intensity interval training (HIIT)?
HIIT is a type of interval training exercise that involves quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. It is known to burn maximum calories in a short amount of time and can also help you lose fat. Muscle gain is another benefit you can reap from this form of exercise.
About the study
The British Journal of Sports Medicine study, examined a total of 511 adult volunteers, who were divided into three control groups. They either indulged in supervised HIIT, moderate-intensity aerobic exercise or didn't exercise at all.
Participants engaged in three HIIT sessions per week from two to 14 weeks.
Post-12 weeks of HIIT, it was found that every single minute of physical activity burned around 0.13 grams of fat.
Also read: Weight training: Cricketer Virat Kohli swears by THESE barbell exercises; how to perform?
Research findings
According to the researchers, HIIT has many benefits not just during the sessions, but also because it increases fat burning during other physical and daily activities.
"Engaging in HIIT can improve burning fat, with larger effects expected for longer training regimens and individuals with overweight/obesity," they said.
In addition, they said that fat metabolism "will improve after only four weeks of HIIT", and it will "continue to improve over time". Besides burning fat and improving metabolic health, this exercise is also said to manage obesity.
Study author Professor Zeljko Pedisic, from the Institute for Health and Sport, Victoria University, Melbourne, urged: "If that stubborn body fat isn’t going away, consider adding HIIT to your exercise routine."
He added: "According to the recent Worldwide Survey of Fitness Trends, HIIT is among the most popular types of workouts."
"If you are not already doing it, maybe you should give it a go."
Exercises you can do
If you have made up your mind to lose weight fast, here are some of the HIIT exercises you can do for weight loss.
Burpees
High knees
Lunge jumps,
Jumping jacks
Mountain climbers
Push ups
Side Jackknife
Who should avoid HIIT workouts?
HIIT training is not meant for everyone, atleast when unsupervised. Here's a look at the list of people who should NOT indulge in this exercise routine.
- People who are injured.
- Pregnant woman
- Women who are in the first 3-6 months postpartum.
- Immunocompromised people
- Those who have a serious heart condition
- People diagnosed with osteopenia or osteoporosis
Always speak with your doctor or fitness trainer before engaging in this intense workout regime.