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Burn More Calories in Less Time with HIIT

Make the Most of Every Workout Minute


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    thanks for this article Dean. I am going to try this!
  • This is the natural way for martial arts to be practiced, so I'd say as a form of exercise it goes back several centuries at least. I've done this type of workout since my early 20s, and now at 59 I'm very healthy and in good shape; genetics has something to do with that I'm sure but so does my method of exercise. I've always listened to my body as the saying goes when doing this kind of exercise: I just do the movements as fast and hard as I can until I get so tired I have to stop, then rest until I'm ready to do it again. If you do martial art movements right you get a full body workout: there is a good variety of movement, and all of it involves the whole body, especially the midsection.
  • Love the article. Thank you LJOHNES
  • WANDAC2013
    "run and hide after saying the wrong thing to your spouse"...kinda scary thing to joke about considering the prevalence of domestic abuse. I get it that Dean didn't mean it in an abusive situation, but as a survivor it hit me wrong. I'm sure a better, equally "funny" example could have been found.

    I think you can do it just by tracking time spent and distance/reps. For instance, if you're running/walking it will take you less time to go 1 mile doing HIIT than it would just walking. I think :P
    Hope that works!
    Does anyone know how to track this on the fitness tracker, in terms of calories etc?
    HIIT is the best thing! :)
  • "run and hide from your spouse after saying the wrong thing" ... HAHA!
    I was in the best shape of my life when I did HIIT. And to me, it's easier to stick to...not because it's less intense, but because it's short! You can do HIIT on any machine and it's pretty easy. Just start out, for example, on level 4 on an eliptical for a few minutes, then crank it up to level 13 for 2 minutes, then back down. IOn a treadmill I would walk fast for 3 minutes then run as fast as I can for 2 minutes then repeat. IT's that simple. I did it about 3 times a week for 12 - 30 minutes each day. I'm naturally muscular so when I did this training, my muslce cuts began to show through immensely after a couple of months. I highly recommend this type of training and can't wait to move into my new house (which will give me the room for equipment) to start this up again!
    Does anybody know how important it is to return to 70% MHR between intervals? I ask because I've been doing the Jillian Michaels workouts on DVD and my heart rate, though it goes up and down, doesn't ever return to 70% between harder intervals. Should I press pause to get more benefit from HIIT workouts, or do I get more benefit from just staying high and sometimes going higher? Thanks for any advice!
    HIIT vs LSD (Long Slow Distance): In the 1980s Mark Allan of Triathelon fame made famous his LSD method of training. LSD is simply the opposite of HIIT. In other words, you move slowly and workout for a long time and over a long distance and you stop working out long before you hit the wall. I followed LSD back then and lost tons of weight. However, I also lost tons of weight following the "low-fat-diet" craze which was a bad idea, because I ended-up gaining back all the weight. Now, I am doing "muscle confusion" and a little HIIT off-and-on and eating clean super foods and avoiding unhealthy choices. It seems that HIIT is less time consuming (but harder) and changing-it-up seems to work well in keeping the body from adjusting. I believe that this has increased my metabolic rate. I am going to stick with HIIT for a while.
  • Tabata training has given me the best results plus I'm done in 4 minutes (excluding warm up and cool down). You can find a ton of Tabata training videos on You Tube. Three times a week. Jammin!
  • I have been seeing HIIT and not know what it is until I finally looked it up on Sparkpeople...I am so excited...this is what I been looking for...something new and challenging that will get me results quick at the gym. HAPPY to try this out! Great information and very informative. The chart is so helpful too.
    If anyone is interested in doing this but wants guidance, try the TurboFire workout DVDs from Beachbody. Chalene will challenge you in a positive way.
    I found out about the benefits of hiit when I was training for downhill mountain biking and combined with specific weight training it really made a difference, so much so that I wanted to start a website on it to explain the benefits of it to others. Here is a specific page from my site with details of some of the interval training that I do and hopefully others will find it useful: I've used the pyramid style of interval training with weights as well and often use a combo of swings, squats and shoulder press. I've details of the exercise here as well as other interval training I do:

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