How to Start a High Intensity Training Workout

High Intensity Interval Training, better known as HIIT, is one of the best ways to lose fat while keeping your all-important muscle. HIIT uses fast-paced training intervals combined with short rests to maximize you heart rate and metabolism. The HIIT workout can keep you burning fat well after the exercise is completed.

Difficulty: Moderately Challenging

Instructions

1. Warm up. Take a short, slow jog for about 5 minutes, and take time to stretch well. This will help minimize your soreness and allow your body to recover more quickly.

2. Decide what type of cardiovascular exercise you like best. Start that exercise at a moderate pace, and keep it there for about 5 minutes.

3. Increase your speed to the maximum you can go. If that's a treadmill, try to turn the speed up to 12 miles per hour. Do this for 1 minute, no longer.

4. Go back to your original pace for about 2 minutes or however long it takes your body to get ready to increase the speed again. Try not to wait longer than 5 minutes because you want to capitalize on your accelerated heart rate to keep your metabolism high.

5. Increase your speed to the maximum again. Keep that pace for a minute and then recover. Repeat these steps for 20 to 30 minutes.

Tips & Warnings

• Don't rush into this workout. Start your training with just 5 maximum speed intervals and work your way up. You'll find that the more you do it, the shorter your rest breaks will be.
• Don't go overboard. Doing just 10 maximum speed intervals is enough to keep your metabolism high for at least a day. Any more, and your body isn't going to respond well.
• Sprinting is the best HIIT exercise and is best when done around a track. One way to train on the track is to sprint the straightaways and walk the corners. Do this for a mile, running as fast and as hard as you can on the straightaways.
• Like any exercise program, it's no good unless you have the proper diet. Stick with your HIIT training and eat well, and you'll see the pounds start to come off in no time.
• Always make sure you are healthy enough to start any new exercise plan. HIIT will elevate your heart rate. Check with your doctor to make sure you're healthy enough to start this program.

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