Interval Training: The Benefits of HIIT

You train hard, you eat clean ... but you still have a few fat pounds you just can't shake. Should you accept your fat, er, fate, and accept that you will never be lean because you're genetically predisposed not to be?

"Regardless of your gender, where you find these pounds, or how long you've had them, they can be gotten rid of!" Dr. Clay Hyght writes in Shredded at Last: Getting Rid of Stubborn Fat. "My first question to you is, 'Are you doing some interval training?' If not, then either you don't know its benefits (because you live under a rock), or you aren't really serious about getting lean. As for frequency, I typically recommend doing three High Intensity Interval Training (HIIT) sessions per week on non-consecutive days."

Your cardio needs to be hardcore, Hyght warns. "To really maximize your time and enhance your fat loss, your cardio needs to be tough. Tough enough that you're dreading the last few minutes and looking forward to taking off your sweat soaked T-shirt and undies when you get to the locker room."

After warming up for up for 3 to 5 minutes, Hyght recommends going all out for 30 seconds, followed by going at a normal pace for 60 seconds. Repeat 12 of these intervals, followed by a 3 to 5 minute cool down. All in all, this HIIT cardio workout this will take 20 minutes.

To see results, Hyght recommends doing 3 HIIT cardio three times per week for about 20 minutes. If you don’t want to give up your steady state cardio, Hyght suggests 30-minute sessions 3 times per week, preferably after your weight lifting workout.

Source