Exercise Interval Training

One of the best fat burning exercises is high intense interval training, also known as HIIT. This form of training is a mix of low to medium impact aerobics with bursts of high intense exercises that really gets your blood pumping. With the increased blood flow, you are burning fat more efficiently. You see, fat needs oxygen to burn, so the more oxygen flowing the better your body can burn fat.

Not only is HIIT a great exercise to burn fat, but it's a great way to rev up your metabolism even hours after your workout. This means you continue to burn fat and calories throughout the day. So you get double the benefit with HIIT - burn twice as many calories and fat as low impact aerobics and keep burning calories and fat long after the workout.

What is HIIT?

So what exactly is interval training and how can you build your perfect fat burning exercise? Well this form of training is a mix of low to medium impact cardio workouts with short spurts of high intense activities like sprinting or jump roping. These spurts of high intense workouts are great for building stamina, burning calories and burning fat faster. Additionally, your workout time can be drastically reduced with this method of training.

You see, when doing HIIT, you can burn more calories in a shorter period of time than with the low impact aerobics. This is because you are exercising at 90 to 95% of your maximum heart rate during your spurts of high intensity sprints. Each spurt is followed by a recovery period where you would simply walk or lightly jog giving your body time to recover from the high intense exercise. After each recovery, you would repeat a short spurt of sprinting, running or jump rope.

Picking the Right Intensity for HIIT

The duration of the spurts and the intensity of these spurts will depend on your fitness level. If this is your first attempt at high intense interval training, then start out with a 15 to 30 second spurt at 70% to 85% of your max heart rate. If you feel you can do more, increase the intensity to 90% but keep it at the 15 to 30 second spurt.

Your recovery time will depend solely on how intense the spurt was. If you were aiming for only 80% of the max heart rate your recovery period may only be a couple of minutes and may be a light jog. However, if you were working out at the 95% level, then you may want to simply walk for your recovery and do this for 2 to 4 minutes to ensure a full recovery. Remember you need to prepare yourself for that next spurt of high intense aerobics.

Your interval training does not need to start out this extreme. If you have only been doing a brisk walk for your typical cardio workout, then try adding spurts of jogging. Although this is considered a medium intensity level, it will begin to introduce you to the HIIT concept of mixing low to higher intense activities during your workout. As you get used to this, begin adding a few spurts here and there of a fast jog or run. You will begin to build stamina and eventually will be able to add a full out run or sprint to your high intense workout.

Example Routines of High Intense Interval Training

Always start your high intense interval workout with at least a 5 minute warm up. After your warm up, don't forget to stretch your muscles in order to minimize risk of injury. Once these steps are complete, you are ready to embark on your HIIT workout routine. Start with 2 minutes of a brisk walk or jog. Then kick it up to a sprint or run for 15 seconds, slowing back down for your recovery period for 2 minutes of walking or a slow jog. Repeat this cycle with spurts of high intense running at 15 to 30 second intervals followed by 2 to 4 minutes of recovery. Do this for a total of 15 to 20 minutes for maximum calories and fat burning benefits. Don't forget your cool down period of at least 5 minutes followed by stretching.

Here are some exercise tips to get you active and burning fat today.

Julie is the author and creator of Exercise 4 Weight Loss where you can find lots of tips, free tools, fitness videos and more to help you get fit and healthy.

HighIntensity Interval Training $58.94 High Quality Content by WIKIPEDIA articles Highintensity interval training (HIIT) or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 920 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, a runner would alternate 1520 seconds of hard sprinting with 10 seconds of jogging or walking. A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50 intensity. The number of repetitions and length of each depends on the exercise. The goal is to do at least six cycles, and to have the entire HIIT session last at least fifteen minutes and not more than twenty. Author: Miller, Frederic P./ Vandome, Agnes F./ McBrewster, John Binding Type: Paperback Number of Pages: 74 Publication Date: 2010/09/10 Language: English Dimensions: 5.98 x 9.00 x 0.18 inches

Interval Training (DVD) $44.73 Individuals of all ages and fitness levels are participating in indoor-cycling classes in health/fitness clubs around the world. Interval Training provides individuals with the opportunity to experience an indoor-cycling class in the comfort of their home. In an easy-to-understand and follow manner, one of the world’s most acclaimed fitness instructors explains the basic fundamentals and techniques involved in performing a challenging interval workout and leads exercisers through an actual class that is designed to make them stronger and better prepared for longer and harder workouts. Among the topics covered: how to get properly set up on the bike, safety, technique, and performance-enhancing tips, information on creating proper interval ratios, recovery basics, and a challenging interval workout, including warm-up, cool-down, and a stretch. Produced in cooperation with the American Council on Exercise (ACE).

Indoor Cycling Interval Training (DVD) $44.73 Indoor Cycling Interval Training presents an overview of the key factors involved in the rigorous efforts and the subsequent recovery phases associated with interval training. The DVD offers exercisers tips and techniques for incorporating extra intensity in their training efforts by utilizing both their aerobic and anaerobic energy systems. The DVD also explains how to design intervals that are appropriate to an individual’s personal level of fitness. Among the topics covered: basic adjustments—handlebars and saddle, techniques and positioning for sitting while riding, techniques and positioning for standing while riding, basic exercises, climbing exercises, and cool-down and stretching. Produced in cooperation with the American Council on Exercise (ACE).

Interval Training Readout $24.99 Interval Training Readout - Photographic Print

The Interval Training Workout; Build Muscle and Burn Fat with Anaerobic Exercise $17.5 No Synopsis Available

Extreme Interval Training (DVD) $44.73 Extreme Interval Training provides an overview of an intense workshop that is designed to put the work back into a participant’s workout. The DVD explains how exercisers can maximize their time and results with interval training. The DVD features a variety of interval formats combining strength, cardio conditioning, plyometrics, and functional movements that can be mixed and matched to create a challenging workout. The DVD details how participants can pump up the intensity of their workouts with these innovative and energetic exercises and interval formats. Among the topics covered: lecture, warm-up, Fartlek training, intensive intervals, pyramid training, cardio-strength intervals, strength intervals, partner work, push-up pyramid, core work, and cool-down and stretch. Produced in cooperation with the IDEA Health & Fitness Association.

Russian Recruits on a Training Exercise $49.99 Russian Recruits on a Training Exercise - Giclee Print

Interval Training Watch $89.99 Recommended as an essential tool for success for training and fat-burning efforts, this watch will make 30/30 training efficient and easy while also recording your heart rate. You can perform and record 30-second interval training workouts; choose the intensity of your workout and complete as many intervals as you like. The monitor tracks and records your maximum heart rate achieved during each workout session. Challenging the cardiovascular system will help improve heart rate recovery and cardiovascular endurance and 30-second intervals help keep you focused on your workout.

Cycle Reebok: Interval Training (DVD) $44.73 Cycle Reebok: Interval Training presents a detailed overview of information and guidelines for indoor-cycling instructors that will allow them to take their cycling classes to the next level by using proven interval-training techniques. The four key elements of a balanced and maximally effective cycling program are reviewed and an explanation of how to use these elements to achieve both health-related and performance-related goals is provided. Featuring an overview of the scientific basis for interval training, the DVD also offers specific suggestions and techniques for incorporating interval training into cycling classes. Among the topics covered: advantages & variables, the three energy systems, four key elements, planning your interval-training classes, and sample applications. Produced in cooperation with the American College of Sports Medicine (ACSM).

The Interval Training Workout $26.66 The interval-training workout consists of three basic concepts: intense spurts of exertion followed by periods of rest, a weekly extended session, and slower-paced rest days. This three-pronged program developed by Joseph and Kimberlie Nitti, creates an anaerobic state that burns fat and builds muscle faster. The workout can be applied to aerobic sports such as running, swimming, and walking, and requires no special equipment. A 12-week program and assessment guide help the goal-oriented reader stay on track.

Bayview GUP108 Gilad Interval Training $26.33 In this tape Gilad combined his experience as a decathlon athlete and fitness officer in the military to produce a workout that combines calisthenics in a new and energetic fashion. Using the principle of interval and circuit training this workout is ideal for men and women. Geared for maximum results in minimum time. Rating: NR

CARDIO INTERVAL TRAINING WITH PETRA K BY KOBLER,PETRA (DVD) $18.84 A high intensity workout designed to burn calories and shape, tone, and create firm muscles. Artist: KOBLER,PETRA Genre: Exercise/Fitness Rating: NR Release Date: 7SEP2004

Mike Donavanik's Extreme Burn: Total Body Interval Training (DVD) $26.73 MIKE DONAVANIKS EXTREME BURN-TOTAL BODY INTERVAL TRAINING (DVD)

B.I.T.S. and Pieces (Step Ball Interval Training) (DVD) $44.73 With a special focus on interval training, B.I.T.S. and Pieces (Step Ball Interval Training) features a workshop that combines creative step choreography with high-intensity, athletic-based drills on the stability ball. The DVD reviews the concepts and assorted physiological benefits of interval training and demonstrates a multilevel class that is designed to challenge and motivate individuals. Among the topics covered: first combination, second combination, third combination, and question and answer. Produced in cooperation with IDEA Health & Fitness Association.

Monitoring Exercise Training (DVD) $44.73 Monitoring Exercise Training presents a detailed overview of how individuals can determine whether their exercise program is working. The DVD reviews approaches to monitoring training that are designed to help individuals know whether their exercise program is achieving the desired results and whether they need to make adjustments in their training regimen based on the results of their evaluation. Among the topics covered: approaches to monitoring training, anaerobic threshold, How do athletes actually train?, evaluating training, and summary. Produced in cooperation with the American College of Sports Medicine.

Navy Divers on a Training Reconnaissance Exercise $24.99 Stocktrek Images Navy Divers on a Training Reconnaissance Exercise - Photographic Print

Functional Exercise Training (DVD) $67.12 Functional Exercise Training explains and demonstrates exercise progressions for increasing the level of muscular strength and endurance for the primary muscles of the lower body, upper body, and torso. A progressive, functional exercise continuum for each of these key muscles is reviewed in detail. Features three separate video programs on one DVD: Lower- Body Functional Training; Upper-Body Functional Training; and Functional Abdominal and Lower Back Training. The progressive functional continuum presented in the DVD is applicable for group exercise instructors, personal trainers, and program directors. Produced in cooperation with the American College of Sports Medicine.

The Risks of Exercise Training (DVD) $44.73 The Risks of Exercise Training examines the degree to which exercise might be dangerous for “healthy� adults. The DVD reviews the historical risk of exercise-related complications occurring and examines the need for establishing and practicing emergency procedures to handle such situations should they arise. Among the topics covered: bad outcomes during exercise, the value of exercise according to the Greeks and Romans, “athlete’s heart�, historical risk of exercise-related complications, sudden cardiac death vs. myocardial infarction, and risk of complications in cardiac rehab. Produced in cooperation with the American College of Sports Medicine.

Dumbbell Exercise Training (DVD) $62.64 Dumbbell Exercise Training presents a comprehensive overview of how to perform upper-body and lower-body strength training exercises using dumbbells. Featuring two separate video programs—Dumbbell Exercise Techniques and Total Body Exercises with Dumbbells, the DVD offers information and instructional advice on techniques, errors, spotting, and progressions for performing dumbbell exercises. Produced in cooperation with the National Strength and Conditioning Association.

The Interval Training Manual: 520+ Interval Running Workouts for All Sports and Abilities (Book) by Tom Kelso $35.78 A comprehensive collection of sport-specific interval runs that can help coaches of any sport take advantage of the innumerable benefits of sound interval training. Includes all target and recovery time calculations, along with a progressive plan and weekly training options. Offers an introduction to interval training, and covers administering pre-established interval training workouts, altering/designing new workouts, progressive training, and features the comprehensive interval workout catalog (including 528 pre-established interval workouts). Also includes interval venue diagrams and descriptions, percentage speed charts, recovery time charts, sample workout recording forms, and more. Large format with hundreds of clear, easy-to-read and apply charts.2005, 264 pages. Features the NCAA St. Louis Billikens.

Bayview BAY108 Powerbody Ice Interval Core Exercise $26.33 A bold new advanced exercise program: The ICE Workout: Interval Core Exercises. This workout combines intervals of strength and cardio which will incinerate calories and boost metabolism. This program is great for the intermediate to advanced exerciser who is ready to elevate fitness to an even higher level with an extra focus on core exercises. After a vigorous warmup instructor Jody Trierweiler launches into the workout with a series of exercises that will get your heart and metabolism pounding: plies jogs ankle hops spinal rotations plyometric split lunges plank jumps pushups with jack legs 180 degree jump squats and much more. A soothing stretch and cooldown round out this intense and effective DVD program. No equipment needed suitable for men women. About Jody Trierweiler Jody has a Bachelor of Science degree in Sports Medicine with an emphasis on Exercise Science. A former college cheerleader and international dance and cheer instructor Jody has a passion for fitness. AFAA certified she has over 10 years of teaching experience. She is also a NPC competitor for the first time in 2010 and hopes to earn her pro status in the IFBB. Her teaching philosophy is to continually challenge her students helping each person achieve their ultimate potential. My ICE workout is incredible; your body will begin responding immediately . Rating: NR

Bayview BAY714 Complete Interval Aerobic With Joyce Vedral $29.7 From #1 New York Times BestSelling author Joyce Vedral comes THE COMPLETE JOYCE VEDRAL S INTERVAL AEROBICS PLUS EASY DOES IT Totally Relaxing TotalBody Stretching + NEW CUSTOMIZE YOUR OWN WORKOUT Burn fat and tone your body while doing a 100 aerobic workoutusing the secret of the champions: Interval training. Work out in 30 second intervals doing a variety of noimpact fatburning body sculpting movements. A special emphasis is placed on hips buttocks thighs and stomachbut every single body part is on the move. You ll have fun with Joyce and Marthe as they laugh and sweat their way through this painless way to lose inches and get that extra fat off. You have the option of using an exercise bike or any piece of aerobic equipment in place of some intervals. It s all clearly demonstrated as you work out with these two crazies. No weights are used with this workout. You can choose between the 24 or 48 minute workout Relax lengthen calm and stretch your entire body with Joyce and Marthe in a stretch routine that will soothe your nerves bless your body ease your day and help to prevent injury Do this painless stretching routine and give respect to every single body part from your fingertips to the your feet Stretch and reach hug and gently pull lift and roll and relax before you know it it s over and you re ready to meet the world with a new attitude. You ll hardly notice that you actually did 38 stretches Joyce who calls herself a stiff old dog and Marthe who laughs at her say: If we can do it you can do it too. . Rating: NR

Bayview BAY908 Absolute Beginners Cardio Dance Interval Workout With Pam Cosmi $26.33 The Absolute Beginners Cardio Dance Interval Workout is the perfect way for the beginning exerciser to get into the grooves of a dynamic dance and strength exercise program. The intervals consist of a three minute cardio dance routine followed by a two minute light strength training segment utilizing a lightweight exercise tube...you ll be burning calories and fat faster than ever before Instructor Pam Cosmi provides vivid and precise cuing throughout the workout so that you ll know just what move you ll be doing at all times. Two exercise modifiers are provided to ensure that you ll be working at just the right intensity level for you and a dynamic music track keeps the segments fresh and involving every time you do the DVD. A comprehensive warmup is followed by the nine cardio dance interval segments; the program the finishes off with a thorough Core workout section for full body conditioning that leaves you energized and ready for anything. Rating: NR

Bayview BVCIA2413 Cycle Reebok Foundations Interval Training With Robert Sherman $29.7 Foundations: A 45 min ride for everyone. This is the cornerstone to understanding how to create Cycle Reebok workouts that are suitable for all fitness levels. Interval Training: Also taught in a class format a second 45 min. Interval Training ride focuses on advanced cycling techniques. Rating: NR

The Interval Training Workout By Nitti, Joseph T./ Nitti, Kimberlie/ Lewis, Carl (FRW) $22.87 Introduces exercise routines that alternate brief periods of intense exercises, periods of rest, and longer exercise sessions in order to increase conditioning, build muscle, and lose fat. Author: Nitti, Joseph T./ Nitti, Kimberlie/ Lewis, Carl (FRW) Subtitle: Build Muscle and Burn Fat With Anaerobic Exercise Publication Date: 2001/05/01 Number of Pages: 144 Binding Type: Paperback Language: English Depth: 0.50 Width: 7.25 Height: 9.25

The Exercise Training Diary for Dummies $18.71 The Exercise Training Diary For Dummies will get fitness enthusiasts to gear up even more. It includes a 52week, fillin calendar you can use to schedule workouts and record progress, plus helpful advice on a full range of health topics. Author: St John, Allen/ John, Allen St/ St John, John Series Title: For Dummies (Lifestyles Paperback) Binding Type: Paperback Number of Pages: 216 Publication Date: 2001/02/26 Language: English Dimensions: 8.40 x 6.10 x 0.64 inches

The Influence of Genetics on Exercise and Training (DVD) $44.73 Genetic factors influence how people are at the present time and how they respond to external stimuli or changes in their environment (for example, exercise training). The Influence of Genetics on Exercise and Training provides a basic introduction to the field of genetics and how it applies to exercise and training. It summarizes some of the findings of a large-scale study (The HERITAGE Family Study) on the effects of genetic factors and exercise training on fitness and risk factors for cardiovascular disease and diabetes. The DVD also discusses the practical application of these findings to health and fitness. Among the topics covered: basic introduction to genetics, examples of variables (e.g., body weight, muscle fiber composition) where the effects of genetic factors are known, variability in response to training, lack of difference in training responses between a) men and women, b) blacks and whites, and c) young, middle-aged and older subjects. Produced in cooperation with the American College of Sports Medicine.

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