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A Burst of Energy To Reduce Weight

By  ,  Onlymyhealth editorial team
Jun 21, 2014
4.8 / 5(4 Ratings)
Quick Bites

  • This is a cardio respiratory training.
  • This training improves your metabolism.
  • The high intensity training is challenging.
  • You will consume more oxygen during exercises.

More

Everyone seems to be worrying about ways to lose weight; weight loss is a national emergency. Most people in their attempt to lose weight forget to try being creative; creativity is missing out from people. Here is a creative way to lose weight, and it is called interval training.

Also known as High Intensity Interval Training (HIIT), this is a cardio respiratory training which involves short duration of high intensity exercises tied with lower intensity intervals of active recovery. It is basically exercising almost above 80 percent of your maximum heart rate. You can include outdoor activities that are fun, such as running, cycling, swimming, or you could also use equipments such as treadmills and elliptical runners or stationary bikes. Yes, High Intensity Interval Training is definitely trying and very challenging. It involves challenging workouts such as sprints for a short span of time. Tiring for sure, but gives good results.


high intensity interval training


How does High Intensity Interval Training Work

This is a unique exercise that is especially good because it can burn fat even after you are done with your workout. This of course you cannot experience elsewhere. This happens because while you are working out, your body is not being able to bring in enough oxygen. Your body starts to accumulate a debt of oxygen that gets repaid post your workout hour to get back to normalcy. The results of this is astonishing, you will find that your metabolism has been revived for hours.

The Workout

You should at first warm up for about ten minutes before you begin your exercises. You must increase the intensity gradually.

Outdoor Running

You should start by jogging and then slowly increase your pace and finally sprint at the end. You should also try and walk I between so that you do not get tired too soon.

Burpees

Next up you are to do some burpees. These are done starting from a standing position and then drop a squat with your hands on the floor. Then you should thrust your legs back to assume a push up position. In the end once again you could return to squat and then to your standing position. You could also do mountain climbers or jumping jacks. 10 reps first round, 15 reps second round and 20 reps third round. It should be done non-stop without any rests.

Dips

This is another great exercise that works; it works your upper body. Hang from two parallel bars and keep your arms straight while keeping your shoulders positioned above your hands. Then you should lower your body until you have your arms bent at a 90 degree angle. Then left and repeat this exercise. Do three sets of 15 reps each.

Jump Rope

There is no need for any introduction for this exercise, a great full body exercise; the jump rope should be done without any stops.


training for weight loss

Pull Ups

Here is one for your arms, shoulders and of course your back muscles. This gives you shape. Hang from a bar with your arms extended and your palms facing away from your body. Then you should pull your body up until you have your elbows bent and you have your head is higher than your hands. Three sets of 10, 15 and 20 reps.

Oblique Twist

Sitting on the floor, keep your knees bent with your toes towards the ceiling. Lean slightly on your back until your abs contract, cross fingers about a foot in front of your belly button and move your hands towards the floor on your right side and then to the floor on your left side. Repeat.

Lunges

Stand on a flat surface and step forward with one leg and bend down until the front knee is at 90 degrees and the back knee is almost touching the surface, while you keep your body straight. Push back with your front leg to a standing position and repeat the exercise with the alternate leg.

The Benefits

The High Intensity Interval Training is good because it improves your metabolism. You tend to consume more oxygen when you are doing HIIT, compared to exercises that are slow and more relaxed. So, your metabolic demand increases due to the short intense workout and there is an increase in your post exercise metabolism.

High Intensity Interval Training will enable you to achieve your goals without you having to spend too much time in the gym. Additionally, now your body would know how to utilise oxygen in a demanding activity.

Image Courtesy: gettyimages.in

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