Many people want to lose weight, but not everyone has hours to spend working out in the gym. A specific technique can be used in the gym which increases fat loss in a short amount of time. A high-intensity interval training involves alternating intensities of exercise for short periods of time. This type of exercise burns more fat than low-intensity exercise done for a longer period of time.
Choose a cardiovascular machine or a type of exercise to use for high-intensity interval training. You can do high-intensity interval training in many different ways, including running on the treadmill, the elliptical trainer or the stationary bike or swimming in the lap pool. You need to find a method of exercise that you enjoy doing and can work intensely at.
Start your exercise with a low-intensity warmup and then some stretching. The American Council on Exercise recommends warming up for five to ten minutes using the same exercise you are using for your high-intensity work. Stretch your muscles slowly to help increase your flexibility and make the workout easier on your muscles.
Put all the effort that you can into a short but fast burst of exercise. Use a stopwatch to track your time, and spend only about 30 seconds to one minute maximum in this phase. During this high-intensity period, you should be exerting about a 7 or higher effort on a scale of 1 to 10.
Lower the intensity of your exercise so that you can catch your breath. The recovery interval should last longer than the high-intensity interval, for a total of about one to two minutes, exerting an effort of a 3 or 4 on a scale of 1 to 10.
Repeat the high- and low-intensity intervals for a total of 10 to 12 times or 20 to 30 minutes of exercising. You may not be able to complete 10 to 12 cycles of intervals at first, but if you continue to do high-intensity interval training two to three times per week, you will become faster, stronger and leaner.
About this Author
Sarah Davis earned her bachelor’s degree in nutrition from San Diego State University. She has worked in nutrition in the clinical setting and currently works as a licensed Realtor in California. Davis began writing about nutrition in 2006 and had two chapters published in “The Grocery Store Diet” book in 2009. She enjoys writing about nutrition and real estate and managing her website, RealtorSD.com.