High Intensity Interval Training: Principles and Programs

High-intensity interval training is one of the most effective types of cardio programs among fitness enthusiasts. The name HIIT is an acronym for high-intensity interval training. It is famous for its minimal time investment and high results: increased endurance and effective weight loss.

High-intensity interval training for fat burning (HIIT) will help you achieve better results in less time.

When it comes to cardio, high-intensity interval training (or HIIT) is one of the most effective types of programs for burning fat. This is recognized by all fitness enthusiasts, both professionals and novice athletes. Have you tried doing 100 burpees in 15 minutes with short breaks? This is approximately the feeling and approach to training.

Alternating high-intensity exercise with low-intensity exercise or complete rest is a very different approach from the usual long-term, constant-intensity cardio programs that people spend 30-60 minutes on.

With HIIT you will have to run, bike or do any other activity like crazy. At the same time, you will achieve amazing results in the shortest possible time.

What is HIIT

Why is HIIT (from the abbreviation HIIT - high intensity interval training) so popular? By doing high-intensity interval training, you will become a fat-loss super hero, but it will definitely feel like it's in the crosshairs. Start burning fat with this science-backed program.

High-intensity interval training was developed decades ago by a running coach to better train athletes. At that time, this method was known as “Fartlek training,” which translated from Swedish means “playing with speed.” Well, this completely characterizes high-intensity interval training aimed at burning fat.

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HIIT has firmly established itself in the fitness industry due to its effectiveness. Studies comparing HIIT to continuous steady-state exercise have proven that such interval training is much more effective for burning fat despite requiring less time.

One of the first studies on this topic was conducted in 1994 at the University of Laval (Saint-Foy, Quebec, Canada). The results were stunning: Young men and women who did HIIT for 15 weeks lost significantly more fat than those who followed a 20-week steady-state endurance program.

This is despite the fact that the steady-intensity program burned 15,000 more calories than the fat-burning high-intensity interval training program.

General information about HIIT training

So, HIIT stands for high-intensity interval training (HIIT). This is a training system, the main idea of which is to alternate low-intensity exercise (aerobic) and high-intensity exercise (anaerobic). Do not confuse HIIT with another sports direction - HIT (high-intensity training), which involves the use of extreme weights with a low or medium number of repetitions. These are two radically different sports methods that have little in common.

The essence of the HIIT system is to combine in one program two seemingly opposite options for training loads: aerobic and anaerobic. For a short period of time, the body exceeds the aerobic threshold and enters the anaerobic zone; During this period, there is an intensive consumption of carbohydrates as “fuel”. Such high intensity does not last long (10-15 seconds) and is replaced by an interval in the form of aerobic low-intensity exercise, which, as a rule, lasts several times longer; fats are already consumed here.

High-intensity load, then low-intensity interval, then again high-intensity, etc., that’s why training is called “interval”. In addition, in such training there is always a warm-up and almost always a cool-down. HIIT solves an age-old problem for anyone looking to build muscle: how to incorporate cardio into your program without sacrificing strength and muscle mass.

It is interesting that this technique was invented several decades ago, but it became truly popular relatively recently.

How is HIIT better than cardio training?

The HIIT technique, due to its high-intensity component, triggers metabolic processes in the body that continue for 24 hours after completing the next workout. This causes positive effects in the body in several different directions at once - fat burning, general strengthening of muscles and tendons, and increased endurance, both aerobic and strength.

Purely aerobic training cannot boast of such a long-lasting effect; fat is burned only during the training session, but not after. It turns out that HIIT ensures the destruction of fat on an ongoing basis - both during training and during the post-training recovery period, combining the capabilities of both aerobics and strength training. HIIT is not only very effective in terms of fat burning, but also provides significant time savings compared to the same cardio workouts: a 30-minute HIIT workout is already a very long workout.

In addition, purely aerobic training has a negative side. The breakdown of fats that it causes is an energy-intensive process; the body can obtain additional energy for this by, among other things, “using up” muscle tissue (that’s why marathon runners have such “shrunken” muscles). HIIT does not have this disadvantage, on the contrary, it promotes strengthening and growth of muscles, which will improve the quality of your body. In addition, regular HIIT classes increase the body's sensitivity to insulin, which leads to greater consumption of carbohydrates that would otherwise turn into fat deposits.

Pros of HIIT training:

HIIT training is 3 times more effective at burning fat than regular cardio at a moderate pace.
You'll burn calories and fat not only during your HIIT workout, but also for 24 hours afterward.
HIIT helps strengthen and grow muscles.
With HIIT, you will lose weight from fat rather than muscle, which will improve the quality of your body.
HIIT helps strengthen the heart muscle and improves cardiovascular function (in healthy people).
HIIT style training helps build strength and endurance at the same time.
HIIT speeds up metabolism and increases growth hormone.
You can train in HIIT with your own body weight, without the use of additional fitness equipment.
HIIT workouts are shorter in time than cardio workouts and more effective.
HIIT training increases insulin sensitivity, which leads to greater carbohydrate burning.

Harm and contraindications of HIIT

Despite the many benefits of HIIT, this training system is not suitable for everyone. The HIIT technique is quite tough, primarily for the cardiovascular system, and has a number of contraindications:

People who have various problems with the health of the cardiovascular system should not do HIIT.
Obese people with a significant percentage of fat need to start with other, more gentle training methods, and only after reaching a certain physical shape, take up HIIT. Otherwise, there is a high probability of “overload” of the cardiovascular system due to large body weight.
Also, you should not start HIIT classes for people who, although they have sports experience, are currently in a state of complete detraining. First, you need to more or less restore your athletic fitness (primarily aerobic endurance) and only after that take up HIIT.

We emphasize once again that HIIT is contraindicated for complete beginners in sports; to start training, you need some sports experience and more or less tolerable physical shape, especially in terms of endurance of the cardiovascular and respiratory systems.

Who is HIIT training suitable for?

HIIT workouts are suitable for both men and women who want to quickly lose body fat and improve muscle tone and overall fitness. Athletes who begin training using this system must have some sports experience and a sufficiently trained cardiovascular system. And of course, there should be no problems with heart health, obesity and old injuries - the technique is quite tough.

HIIT is worth doing for those who want to:

lose weight and get rid of fat deposits
strengthen muscles and develop muscle endurance
improve body quality
speed up metabolism and push the body to burn fat
train your heart and cardiac endurance

HIIT for weight loss and fat burning

HIIT is a very effective technique for burning fat - in fact, this goal, which was originally incorporated into the system by the creators, is the main one. The principle of action of HIIT regarding fat burning has already been described above. Aerobic and anaerobic exercise work in synergy, the metabolic processes triggered during high-intensity intervals contribute to improved physical fitness and a decrease in body fat mass on non-training days.

According to the results of one study conducted in Canada in 1994 and lasting 20 weeks, the control group that worked on HIIT lost 9 (!) times more fat than the group that did regular “cardio”.

The effects of HIIT training on muscles

HIIT style training has a positive effect on the appearance of the muscles and its athletic condition, provided, of course, that the trainee is not interested in “pure” maximum strength, as in powerlifting, and greater muscle hypertrophy, as in bodybuilding. Many sprinters (short distance runners) look quite athletic, which is indirect confirmation that loads similar to HIIT are effective for muscle development.

For those athletes who want to focus specifically on muscles in their HIIT training, there are strength-oriented programs that help increase muscle strength endurance and cause a slight increase in muscle mass. Such programs include exercises with weights: kettlebells, dumbbells and barbells of moderate weight, including some that are quite strength-building and mass-building, such as deadlifts.

Muscle definition also improves significantly due to fat loss.

Secrets of Interval Training

For HIIT, burning 2% body fat in 8 weeks couldn't be easier.
And this was scientifically proven in 2001. Participants in a study at East Tennessee State University in the United States who did a HIIT program actually experienced a 2% fat loss over 8 weeks.

Australian scientists found that women who did 20 minutes of high-intensity interval training, which alternated between 8 seconds of sprinting and 12 seconds of rest, burned six times more fat than participants who did 40 minutes of constant-intensity fat-burning cardio.
The main reason why high-intensity training has a fat-burning advantage over steady-intensity training is the increased metabolism after HIIT. After high-intensity training, your body continues to burn calories for another whole day! This was proven by a study conducted in 1996 at Baylor College of Medicine, Houston, Texas, USA. The subjects who did a high-intensity interval training program on exercise bikes burned significantly more calories in the 24 hours after the workout than the participants who exercised as usual!
In addition to boosting your metabolism, high-intensity interval training boosts your metabolism, which helps burn fat and prevent fat storage. The process of lipid oxidation—that is, fat burning—in your muscle fibers occurs faster if you engage in high-intensity training.
Reduce fat-storing enzymes. A study conducted at the Norwegian University of Science and Technology in Trondheim shows that HIIT can reduce fat-storing enzymes. Metabolic syndrome participants showed 100% greater reductions in fat-storing enzymes after 16 weeks of high-intensity interval training than their counterparts after a steady-state, moderate-intensity program. Sounds amazing, right?

But there's more evidence that high-intensity interval training is effective at burning fat forever.

Why training works

The fast movements of a high-intensity workout push the body to its limits to achieve muscle fatigue and maximum oxygen consumption. It sounds complicated, but it's not.

The basic principle of operation: the more intense the muscles work, the more oxygen they require and the more calories are burned.

Oxygen levels are measured using VO2 max, which indicates the maximum amount of oxygen required during exercise.

Workouts that push your VO2 levels to the max trigger an afterburn mechanism that continues to consume oxygen and burns additional calories for up to 48 hours after exercise.

Fat burning strength HIIT workout

The heavy artillery is ready for battle, the faint-hearted leave the premises - we declare war on fat. This HIIT foot soldier workout will give you the ripped body of a Hollywood action hero.

How to become as slim and attractive? The ideal figure cannot be bought, but it can be earned through exhausting work. Here is a super burning workout for the whole body.

HIIT exercises with TRX loops:

TRX jumps. 3 sets of 15 reps.
Pull-ups. 3 sets of 15 reps.
Pike. 3 sets of 15 reps.
Bench press on an incline bench. 3 sets of 15 reps.
Back lunges. 3 sets of 15 reps.
Jumping on a box. 1 set of 10 reps.
Push-ups with legs raised. 3 sets of 8 reps.

Add this fat-burning interval strength training 1-2 times a week to your cardio routine. Thus, the training program for burning fat will look like this:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday Sunday
Week 1, 2	Cardio	Stretch marks	Power	Stretch marks	Cardio	Rest
Week 3, 4	Cardio	Power	Stretch marks	Cardio	Power	Rest
Week 5, 6	Cardio	Power	Cardio	Power	Stretch marks	Cardio
Week 7, 8	Cardio	Power	Cardio	Power	Cardio	Power

Group HIIT workouts for beginners

Full body HIIT workout (20 minutes)

Interval training for the whole body. The program contains 3 circles of 5 exercises in each circle: 40 seconds work, 40 seconds rest. You will need dumbbells.

X Jump
Squat with Calf Raise
Push up on Knees
Slow Bicycle
Weighted Lunge

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HIIT workout for arms, shoulders and core without equipment (20 minutes)

Interval training with emphasis on arms, shoulders and core, lots of planks. The program contains 4 circles of 5 exercises in each circle: 30 seconds work, 30 seconds rest. No inventory needed.

Walkout
Push up on Knees
Full Plank with Arm Circle
X Jump
Plank

HIIT workout for thighs and buttocks without equipment (20 minutes)

Interval training with an emphasis on the hips and buttocks. The program contains 4 circles of 5 exercises in each circle: 30 seconds work, 30 seconds rest. No inventory needed.

Ice Skater
Squat with Calf Raise
Vertical Jump
Lunge
Bird Dog

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HIIT workout for upper and core (20 minutes)

Interval training with emphasis on arms, shoulders and core, lots of planks. The program contains 4 circles of 5 exercises in each circle: 30 seconds work, 30 seconds rest. You will need dumbbells.

Jumping Jack
Walkout
Plank on Knees
Plank with Side Tap
Bicep Curl

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Another benefit of HIIT is that you can work out almost anywhere with or without any equipment! The possibilities are almost endless: you can work with a weight loss jump rope, weights, dumbbells, a rubber band or your own weight. The only limitation is probably that HIIT may not be suitable for a cardio training room, but here everything depends only on your imagination.

So choose - long, monotonous exercises on cardio equipment for weight loss or high-intensity interval training. There are a huge number of exercise combinations for you and a lot of benefits - maximum fat burning by accelerating metabolism and increasing the amount of fat-burning enzymes, as well as muscle building. And all this in the shortest possible time!

HIIT workout weeks 1, 2

The ratio of work and rest is 1/4.
Total training time is 15 minutes.

Circular - 3 laps

Treadmill workout

1 minute, 80% of your own capabilities
Body part: Quadriceps Equipment: Exercise

Elliptical training

4 minutes, medium pace
Body part: Quadriceps Equipment: Exercise

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Don’t forget, to achieve tangible results, it’s not enough to just push yourself in training, you also have to eat right! Learn everything about proper nutrition before, during and after training from our article!

Basic principles of training

The basis of HIIT is a combination of periods of high and moderate physical activity. One workout in this mode on average consists of 5-20 cycles. Both the duration of cycles and their number are individual. Training parameters are tied to the goals and level of training of the athlete.

The lesson must be preceded by a warm-up, preparing the body for hard work. The final stage is a cool-down, which removes the body from a state of stress. The intensive phase can last as long as the recovery phase, or less. Only well-trained athletes can practice the “light phase is shorter than the heavy phase” scheme.

Those starting out in HIIT are not recommended to stay in an intense session for more than 15 seconds. At the same time, at the start, recovery needs to be given 2-5 times more time. The difference depends on exercise and preparedness. As physical potential increases, the duration of powerful phases increases and the time difference between session types decreases.

The minimum working intensity is 80% of the maximum heart rate. Average recovery – 40-60%. Subjectively, the phases can be assessed as hard/very hard and easy enough to get rid of severe shortness of breath. But relying on sensations is not necessary.

There are 2 main formulas for calculating load intensity. When making calculations, they are guided by the maximum heart rate, which in general can be calculated as follows:

Maximum heart rate (MHR) = 220 – age of the trainee

More precise formulas are as follows:

Strength HIIT

Interval strength training can help you lose fat and tone muscle. This option is most suitable for girls with little experience in training at the weight loss stage.

Experienced athletes with a decent amount of lean muscle mass are recommended to combine classic strength training and HIIT cardio.

Such training will not lead to the desired result only in one case - with a diet that is far from adequate. After all, even despite the increased calorie consumption throughout the day after a HIIT workout, with a large daily calorie surplus, you will not be able to lose weight.

To get in shape, 2-3 classes a week for 15-20 minutes will be enough. Training can be done with any convenient weights. Girls don’t have to worry - weights won’t cause “male” muscles. Many experts recommend training in a basic style - performing powerful multi-joint exercises. The “base” should be combined with a circular format - doing a set of exercises in a circle.

Basic rules for strength training in the HIIT style:

start with comfortable weights (for example, with an empty bar), gradually increasing the load;
intensity is increased by hanging pancakes and reducing rest time between cycles;
There is no need to rest between exercises, recover for 1-3 minutes between circles;
you need to train at a fast pace, but not at the expense of technique; at first, you should thoroughly master the scheme of performing each exercise, preferably under the supervision of an instructor;
number of exercises in a circle – 5-7, number of repetitions – 5-8;
number of laps per lesson – 2-4;
The recommended workout duration is 15 minutes.

The program itself may look like this (you can perform it both in the gym and at home - you only need dumbbells):

Exercise	Repetitions	Photo
Squats with dumbbells	5-8
Standing Dumbbell Press	5-8	© Fxquadro — stock.adobe.com
Romanian deadlift with dumbbells	5-8
Push-ups (can be done from your knees)	5-8
Lunges with dumbbells	5-8	© Makatserchyk — stock.adobe.com
Dumbbell row to waist	5-8

Aerobic HIIT

There are an endless number of aerobic HIIT training programs. Choose one or more cardio exercises and alternate the load. You can train at home, in the gym, in the pool, on the street - anywhere. Running, swimming, jumping, jumping rope, lunges, cycling - the choice is huge.

Let's use a treadmill as an example. The scheme is simple - run for 15 seconds at 80% of your maximum heart rate, and then recover for 60 seconds by slow jogging or walking. Before the “race”, do a warm-up, warm up your muscles and ligaments. For beginners, 8-10 laps will be enough, that is, 10-12 minutes.

After completing the given cycles, there is a three-minute cool-down. The entire workout at the start takes no more than 12-15 minutes. Gradually increase the load by increasing the number of laps and reducing the time of recovery phases. A more detailed program for 6 weeks will be presented below.

People who do not have excellent physical fitness should not practice HIIT more than three times a week. More intense interval training will lead to overtraining. Symptoms that hint that it’s time to reduce the number of classes, or even completely abandon HIIT for a while:

constant fatigue;
increased heart rate on rest days;
constant muscle pain.

In addition to training and recovery, nutrition plays a huge role, to which an entire section is dedicated on our website. This is a separate topic, but one of the main aspects of losing weight is a daily calorie deficit and the right combination of proteins, fats and carbohydrates. You should not completely abandon the latter - this will cause you to not have enough strength for training, recovery will slow down, and weight loss will be less effective. Use approximately this combination of macronutrients: 2 g of protein per kg of weight, 0.8-1 g of fat and 1.5-2 g of carbohydrates per day.

HIIT workout weeks 3.4

The ratio of work and rest is 1/2.
Total training time is 17 minutes. Circular - 5 laps

Treadmill workout

1 minute, 80% of your own capabilities
Body part: Quadriceps Equipment: Exercise

Elliptical training

2 minutes, medium pace
Body part: Quadriceps Equipment: Exercise

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While doing these workouts, you can add various tools, for example, a jump rope, you can do jumping, running, or just spin an exercise bike. Use your imagination! The only thing you need is to follow the specified work-rest ratio.

Training programs

HIIT beginner workouts for women

We've created a HIIT plan for women who want to start working out to use as a guide.

Perform all exercises in a circle. Follow the technique of their implementation. Rest for a minute between sets. Do 10-12 repetitions of each exercise for 3 sets.

Read and follow the exercise instructions.

1. Squats.

Stand straight, feet shoulder-width apart;
Bend your knees and lower your hips as far as possible. Stay in this position for 1-2 seconds and return to the starting position.
Repeat the exercise the recommended number of times before moving on to the next exercise.

2. Jumping Jack.

Feet together, arms at your sides;
Jump with your feet shoulder-width apart and your arms above your head;
Immediately return to the starting position.

3. Push-ups.

Take a lying position, your palms are strictly under your shoulders;
The body forms a straight line from head to toe. Keep your back straight, bend your elbows and lower your chest as low as possible to the floor. Stay in this position for 1-2 seconds, then return to the starting position.
Do 10-15 reps.

4. Reverse lunges.

Starting position: feet shoulder-width apart, hands on hips.
Take a big step back with your right foot. Lower until your right knee almost touches the floor.
Return to the starting position: lean on your left leg and return your right leg back. This is one approach.
Do 10-15 repetitions, then switch legs.

5. Reverse push-ups.

Sit on a bench, chair, or step that is stable enough to support your body weight. Hands are shoulder-width apart, fingers pointing forward, elbows slightly bent and “looking” back.
Extend your legs in front of you with your knees slightly bent.
Slowly lower your body until your shoulder joints are below your elbows. Rise until your elbows are almost straight. Don't touch your elbows.

6. Plank.

Starting position: take a lying position, lean on your forearms and toes, your body forms a straight line.
Tighten your abs and buttocks as hard as possible and hold in this position for 30-60 seconds.

HIIT workout - weeks 5.6

The ratio of work and rest is 1/1.
Total workout time is 18.5 minutes. Circular - 9 laps

Treadmill workout

1 minute, 80% of your own capabilities
Body part: Quadriceps Equipment: Exercise

Elliptical training

1 minute, medium tempo
Body part: Quadriceps Equipment: Exercise

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HIIT workout - weeks 7,8

The ratio of work and rest is 2/1.
Total training time is 20 minutes. Circular - 7 laps

Treadmill workout

2 minutes, 80% of your own capabilities
Body part: Quadriceps Equipment: Exercise

Elliptical training

1 minute, medium pace
Body part: Quadriceps Equipment: Exercise

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The times listed for each step are just a guideline. Listen to your body and adjust your fat burning interval training program to suit your capabilities. If you need more than two weeks for each phase, you can do it until you feel ready to move on.

If some stage is too easy for you, just skip and move forward. By the end, you'll become an expert at high-intensity interval training and burn all that extra fat.

Warm up before and stretch after HIIT

A mandatory element of high-quality cardio HIIT training is a warm-up. Don’t think that your joints and ligaments will be so happy to start exercising in the cold.

If you have knee pain, you can do HIIT on an exercise bike, rowing machine, or even a stepper, which put much less stress on your knee joints.

For those new to running, we recommend that you familiarize yourself with the techniques and training exercises from the Cyclone School. International Master of Sports in Athletics and FSSP CyclON coach Mikhail Kulkov gives the basics of running for beginners as concisely as possible:

Warm up before running
Running technique
Hand and foot work
Body and head position
Breath
Stretching after running

Finish your workout with stretches for all muscle groups, focusing primarily on your calves, quadriceps, and hamstrings.

Group HIIT workouts for intermediate levels

HIIT workout for arms and shoulders (20 minutes)

Aerobic strength training with an emphasis on arms and shoulders. The program contains 4 circles with 6 exercises in each circle: 25 seconds work and 15 seconds rest (for the first, third and fifth exercise), 40 seconds work and 20 seconds rest (for the second, fourth and sixth exercise). You will need dumbbells.

Jumping Jack
Overhead Press
Full Plank with Shoulder Tap
Side to Side Hop
Asymmetrical Push up on Knees
Bicep Curl

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Full body HIIT strength workout (22 minutes)

Strength training for the upper and lower body. The program contains 3 circles of 5 exercises in each circle: 60 seconds work and 30 seconds rest. You will need dumbbells.

Weighted Squat with Calf Raise
Lunge with Bicep Curl
Weighted Deadlift
Lateral Raise
Hammer Curl

HIIT workout for buttocks and legs (22 minutes)

Aerobic strength training with emphasis on the buttocks, legs and inner thighs. The program contains 3 circles of 5 exercises in each circle: 60 seconds work and 30 seconds rest. You will need dumbbells.

Jump Squat
Side Lunge
Weighted Sumo Squat
Ice Skater
Low Sprinter Lunge

TOP 30 best cardio exercises

HIIT workout for buttocks (22 minutes)

Aerobic strength training with an emphasis on the buttocks. The program contains 4 circles with 6 exercises in each circle: 20 seconds work and 30 seconds rest (for the first, third and fifth exercise), 40 seconds work and 20 seconds rest (for the second, fourth and sixth exercise). You will need dumbbells.

Vertical Jump
Jump Lunge
Side to Side Hop
Squat Press
Burpee
Weighted Sumo Squat

Full body HIIT workout (24 minutes)

Aerobic strength training for the whole body. The program contains 4 circles of 6 exercises in each circle: 30 seconds work, 10 seconds rest (for the first and fourth exercises), 40 seconds work, 10 seconds rest (for the second and fifth exercises), 60 seconds work, 30 seconds rest (for the third and sixth exercise). You will need dumbbells.

Pencil Jack
Overhead Lunge
Push-up with Side Plank
Jump Lunge
Weighted Burpee
Squat, Curl, Press

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HIIT workout for arms and back (24 minutes)

Aerobic strength training with emphasis on shoulders, triceps and back. The program contains 4 circles with 6 exercises in each circle: 30 seconds work and 30 seconds rest (for the first, third and fifth exercise), 40 seconds work and 20 seconds rest (for the second, fourth and sixth exercise). You will need one dumbbell.

Tuck Jump
Renegade Row
Tricep Raise
Burpee
Plank with Knee to Elbow
Push-up

HIIT for weight loss

You can lose weight much faster with high-intensity interval training. HIIT for weight loss is ideal if you know what physical fitness is. So now we are losing weight with the help of HIIT. Let's look at an example of training at home.

Such training has a quick internal effect on the biochemistry in human muscles. Studies have shown that you can spend up to five times less time on cardio, but at the same time train your body to burn fat as an energy source.

Good results can be achieved in just 2-4 months of HIIT training 2-3 times a week.

Do you like these prospects? Certainly! They have many advantages. For example, tedious long and complex classes can now be avoided. You simply won’t be able to get bored: you need a high concentration of attention on performing the movements!

If you had a dream of becoming more resilient, then it is destined to come true. By the way, the metabolic process accelerates and continues for a day after each training. It will also noticeably increase your strength. The most important thing is that you can forget about fat on the waist and hips. After all, HIIT is ideal for losing belly fat.

However, you should still consult your doctor if you have any health problems. Training is not suitable for athletes during competition periods because it can lead to overtraining. It is also contraindicated in cases of injury and in overweight people, so as not to overload the heart.

You will learn about the benefits of strength training over time from your own experience. The path will be a little thorny, which will reveal how much you want to be beautiful, healthy and happy.

Benefits of Strength HIIT for Weight Loss

When it comes to high-intensity training, the pros definitely outweigh the cons. It may not be fun to push yourself to work your body fast and hard, but the results are worth it: HIIT helps you burn more calories and lose belly fat, while also saving you time.

There are only 12 exercises, 30 seconds each, and a ten-second rest between them - everyone will definitely have 7 minutes of time! All you need is a rug, chair or bench. Now let's burn fat with HIIT.

What's included in a HIIT workout?

A standard HII training regimen includes the following steps:

Warm up – for 5-10 minutes.
HIIT training is a combination of high and low intensity exercise. What’s interesting is that the same exercises are relevant for both periods, but they are performed in different techniques and tempos.
Cool down – 10 minutes.

In general, the workout lasts no more than 10-30 minutes, but does not include warm-up/cool-down. It is advisable for beginners to practice this scheme for a minimum of time. As your physical fitness improves, the duration will gradually increase.

The frequency of HIIT should not exceed 3-4 times weekly. Otherwise, there may be a negative effect on the central nervous system, heart and blood vessels, which leads to depression and general overtraining.

It is advisable to consult with an experienced trainer before starting to practice HIIT. The specialist will select a suitable program in this area, clarify any existing contraindications and show how to correctly perform some exercises to avoid unpleasant consequences in the form of injuries.

HIIT for fat burning

Circular - 3 laps
Jumping in place

1 set of 20 reps
Body part: Quadriceps Equipment: Body weight

Squats without weights

1 set of 20 reps
Body part: Quadriceps Equipment: Body weight

Push ups

1 set of 20 reps
Body Part: Chest Equipment: No

Crunches

1 set of 15 reps
Body Part: Press Equipment: No

Lunges forward

1 set of 15 reps
Body part: Quadriceps Equipment: Body weight

Calf raises with dumbbells

1 set of 15 reps
Body part: Calves Equipment: Dumbbells

Push-ups on a bench

1 set of 10 reps
Body part: Triceps Equipment: Body weight

Plank with alternate arms

1 set of 10 reps
Body Part: Press Equipment: No

Lunges with barbell to the side

1 set of 10 reps
Body part: Quadriceps Equipment: Barbell

Treadmill workout

5 minutes in the third zone
Body part: Quadriceps Equipment: Exercise

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Yes, HIIT for fat burning is a very useful training for weight loss. However, you will have to approach it wisely. After all, getting a slim figure is a gradual process.

By the way, aerobic training reduces your waistline. Therefore, if you are determined to burn fat in one of 1000 ways, but have never done fitness, you will first have to undergo general physical training.

And HIIT itself will be your second step towards your dream.

Is HIIT right for you?

Although effective, HIIT is not for everyone.

Undoubtedly, it is very effective and can be combined with cardio and strength training. Remember that the program is quite intense and demanding on the body.

If you do not have experience with HIIT, then it is better to gradually introduce them into your classes.

Even for people with a reasonable level of fitness and experience in HIIT, it is always recommended to gradually increase the difficulty for safety and to prevent injury.

Sports supplements for fat burning

A 2012 study published in the American Journal of Physiology further confirms that HIIT burns more fat.

Use fat as fuel during interval training

Scientists have found that 6 weeks of high-intensity interval training increases the content of L-carnitine in muscles by 50%, an amino acid responsible for carrying fat into the mitochondria, where fat is burned as fuel.

A large amount of L-carnitine means that only fat will be used for energy during and after exercise. In addition, L-carnitine reduces bad cholesterol, which will help you prevent constriction of blood vessels in the heart and brain.

During high-intensity training to burn fat, it is important to consume sports nutrition. I recommend L-carnitine. This is an amino acid, which itself, although not a fat burner, has many beneficial qualities. L-carnitine is an excellent transporter of fat molecules to body cells, which increases the ability to burn fat.

Sports nutrition will help speed up the fat burning process - fat burners, BCAA, protein isolate. These supplements are specially designed for athletes and fitness-active people of different fitness levels. Such drugs are completely safe, and their effectiveness has already been proven.

Fat burner	Created to reduce excess fat deposits. Accelerates the breakdown of fat molecules and converts fat into free energy, increasing its consumption.
BCAAs	Allows muscle fibers to recover faster and provides building material for the growth of lean muscle mass.
Protein isolate	It features a deep degree of purification from impurities. Contains less lactose and fat, but more pure protein. Taking isolate is recommended for those who want to lose weight.

Fat burning supplements for men

Weider | Super Nova Caps?

The fat burner significantly accelerates the fat burning process with regular training and belongs to the class of thermogenics. Created on the basis of plant extracts.
Category: Fat burners More about the category

Take 2 capsules daily.

Does not contain ephedrine, which is banned in most countries due to its extremely dangerous biological activity. As an analogue of ephedrine, “Super Nova Caps” uses synephrine, which is completely devoid of the side effects of ephedrine, despite the fact that its action is very similar to the action of ephedrine. The drug also contains caffeine to stimulate the nervous system, create concentration and increase endurance; salicin (willow extract) with other components helps burn fat; green tea extract, which, like synephrine, provides a thermogenic effect. Weider's "Super Nova Caps" formula also includes additional components - quercetin, chromium and ascorbic acid. They act as adaptogens and help maintain the health of the immune and nervous systems. In addition to fat burning, Super Nova Caps improves the tolerance of a low-carb diet, increases activity, suppresses appetite, helps concentrate, speeds up metabolism and stimulates the central nervous system. Can be used both on rest days and during the training process to speed up the body’s adaptation to various loads.

Red Star Labs | S-BCAA Powder 2:1:1 ?

balanced complex of BCAA amino acids (leucine, isoleucine, valine) with a branched side chain in the traditional ratio of 2:1:1
Category: BCAA More about the category

Mix 1 serving of product with 250 ml of water or milk. Consume 1-2 servings per day based on your needs and diet. Use before and after training. On non-training days, consume between meals.

BCAA amino acids are essential and are not synthesized by the body, entering it from the outside with food. The more often and intensely you exercise, the more BCAAs you need. Not all of this amount can be obtained from food, so additional intake is often required. A sufficient supply of these amino acids improves protein synthesis in the body, promotes fat burning and stimulates the effective gain of high-quality muscle mass, as it prevents catabolism. When you take BCAA during workouts, you will be able to exercise more intensely because these amino acids provide a kind of energy for physical activity. Each serving of S-BCAA powder from Red Star Labs will provide you with 8.6 g of BCAA amino acids in the ideal classic ratio of 2:1:1.

Trec Nutrition | Isolate 100 ?

ISOLATE 100 is a premium nutritional protein product based entirely on the unique whey protein isolate CFM.
Category: Whey Protein Isolate Category details

mix 1 scoop with 250-350 ml of water or milk and drink after training 30-40 minutes later

This product is considered the ideal and most valuable source of proteins and is used as a supplement to a sports diet. ISOLATE 100 supplies the body with quickly absorbed building components of the highest quality, which stimulate the processes of growth and regeneration of muscle fibers. Whey protein isolate is characterized by an optimal content of the most important amino acids with an anabolic effect and active micropeptides. The unique production technology allows us to obtain a record high concentration of pure proteins. As a result, the protein is virtually free of unwanted components that could reduce its nutritional value.

Olimp Sport Nutrition | Knockout 2.0?

New formula for an excellent pre-workout complex. Benefits: 2g beta-alanine and 1g el-arginine for impact training!
Category: Pre-workout supplements

Take one serving (6.1 g of powder or ½ scoop) 30 minutes before training mixed with 250 ml of water

Ingredients: L-citrulline, beta-alanine, citric acid, L-arginine hydrochloride, taurine, L-tyrosine, silicon dioxide, flavors, caffeine, guarana seeds, barley extract, acesulfame K, sucralose, sodium cyclamate, cayenne pepper seed extract , black pepper seed extract, ramus serrata leaf extract, carotene, carmine, riboflavin, E150c, E150d, E133, indigo, chlorophyll and chlorophyllin, curcumin, anthocyanin, paprika extract, betanin, plant carbon.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.

By adding L-carnitine to the diet and following the proposed fat burning program, girls will quickly lose excess weight and tone their body in the shortest possible time.

On the website you can find information on products from different manufacturers, for example, L-carnitine from Optimum Nutrition or effective L-carnitine Dymatize and choose the right sports supplement for yourself.

How to achieve maximum effect?

In order for cardio to bring maximum effect, you will have to add strength exercises. This is necessary in order to keep muscles toned and improve the quality of the body. A 20-minute cardio workout can be done on one day and a strength workout on another. It is not necessary to combine them at all.

The ideal option is to start your workout with the strength part and finish with cardio. But this rule only works for those who combine both types of loads in one day.
Don't forget to update and supplement your training. Over time, the body gets used to the stress, so try to change your training programs or cardio equipment in the gym.
The main rule of losing weight is a calorie deficit, and cardio exercise will not help you lose weight without following nutritional rules. This is important to understand for everyone who wants to say goodbye to extra pounds. If you do cardio every day but don't watch your diet, the fat will stay with you and won't go away.
Don't think that cardio is only for those who want to lose weight. With the help of such exercises, every person can improve endurance and train the heart muscle, and this is necessary not only for people who are overweight, but also for those who are satisfied with their shape.

For some reason, a considerable number of people do not like cardio training and try to avoid it, but this position is fundamentally wrong.