Short on time? Try High Intensity Interval Training

We all know the benefits of cardiovascular exercise. Not only is it good for our heart, lungs, joints and many other bodily functions; it also helps us shed pounds of unwanted and unhealthy fat.

During my time as a personal trainer, I have seen and spoken to many people who either don't have time due to work, or other life obligations, to spend 45 minutes a day doing cardio. I've also encountered those who think that more cardio means more results, and spend 45 minutes to an hour daily doing cardio trying to drop those extra pounds.

While long duration cardiovascular exercise does benefit those who are involved in sports that require extreme cardiovascular stamina and endurance, for those of us who simply want to lose extra fat and live a healthier lifestyle, it may not be the best solution.

Allow me to introduce you to High Intensity Interval Training a.k.a. HIIT. This form of cardio takes half the time of traditional cardio, and many studies suggest HIIT is better for fat loss than traditional 30, 45 or 60 minute cardio sessions.

HIIT can be done using any type of cardio equipment, you can even box.

For beginners, give this HIIT program a try:

• The HIIT session will only be 20 minutes in length.
• Choose your favorite for of cardio equipment, or you can run outside if you like.
• Use the first 5 minutes of the session to warm up at a moderate pace. This will increase your core temperature and get your body ready for what is about to come.
• After the 5 minute warm up, you may begin the intervals in a 20/40 ratio. If you are running this means you will jog for 40 seconds and sprint as fast as you can for 20 seconds. That will complete one interval.
• Repeat for a total of 10 intervals.
• Cool down for the last 5 minutes by jogging or a brisk walk.

There you have it! That's HIIT. Now some may wonder how they can effectively lose fat with such a short amount of cardio. Well it's all about the intensity and the 'after burn' HIIT cardio is very intense and has been shown to keep our metabolism elevated for up to 2 days after the session! A fast metabolism means more fat loss. So if you want a great cardiovascular workout but are pressed for time, give HIIT a try.

Odell Purifoy, ISSA CFT