Interval training involves alternating periods of intense exertion with periods of rest or lighter exertion. HIIT is an acronym for High Intensity Interval Training. Research shows that high intensity interval training is the best way to burn fat and is more effective in shorter intervals than longer sessions of moderate-intensity continuous training. It’s even more effective when combined with a Mediterranean diet.
[R]esearch announced at the recent National Obesity Summit in Montreal has found that a simple mix of interval training and a healthy eating plan results in substantial weight loss and health gains.
Sixty-two participants in the nine-month program committed to take part in two or three weekly supervised interval-training sessions of 60 minutes each. Subjects also attended five individual meetings and two group meetings with a dietitian where they learned the basics of a Mediterranean diet. By the end of the program, the average participant lost almost 6 percent of his or her body mass, reduced waist circumference by 5 percent and had a 7 percent decrease in bad LDL cholesterol, as well as an 8 percent increase in good HDL cholesterol.
Want to start interval training? Find three programs on Shape.com here.
- 18 minutes on treadmill (5 min. warm up; 1.5 min @ 3.8 mph; 7.5 min @ 5.0 mph; 1 min @ 6.0 mph; 3 min cool down) √
- 12 minute Lauren Brooks Full Body Blast Interval Kettlebell routine (see my DVD review here) with 15 lb bell √
My abs, thighs and glutes are burning, stiff and clenching, but I’m starting to feel that post-workout euphoria from knowing those feelings mean that my body is telling me, “Job well done.”