How To Burn More Fat With High Intensity Interval Training (HIIT)

High Intensity Interval Training (HIIT) is a good way to burn more fat. This exercise is useful to increase the development of fast twitch fiber. Many non endurance athlete use HIIT to improve their muscle memory, speed, and power.

HIIT Burns Calories 24 Hours A Day

In 1996, sport science form Baylor College of Medicin in Houston reported that subjects performing HIIT on stasioner bike increased their fat burning capability. The burning itself lasted 24 hours.

HIIT Lowers 2% of Body Fat in 8 Weeks

A study conducted by East Tennessee State University in 2001 proved that subjects who did an 8-week HIIT were able to lower their body fat as many as 2%. While other subjects without HIIT weren't able to lower any body fat.

8 Week HIIT Programme

Phase 1 Week 1-2

Sprint : 15 seconds
Powerwalk : 60 seconds
Repeat them for 14 minutes
Conclude with a 15 second sprint

Phase 2 Week 3-4
Sprint : 30 detik
PowerWalk : 60 detik
Repeat them for 17 minutes
Conclude with a 30 second sprint

Phase 3 Week 5-6
Sprint : 30 detik
Powerwalk : 30 detik
Repeat them for 19 minutes
Conclude with a 30 second sprint

Phase 4 Week 7-8
Sprint : 30 detik
Powerwalk : 15 detik
Repeat them for 20 minutes
Conclude with a 30 second sprint

To avoid injury, remember to warm up first 2-5 minutes prior to HIIT. Separate warm up and HIIT so you can exercise as scheduled above. Hope you like it.