Do HIIT Workouts Work? [2018 Update] How to Get Max Results

do high intensity interval training workouts work

Have you been relying on weight loss supplements or fad diets to reach your ideal weight? If you answered yes, then there is a good chance that you have been disappointed with the results you are getting. In fact, you may not even have any results to show for it. If you really want to burn fat and see a lower number on the weighing scale, then it is high time that you learn about high-intensity interval training.

Understanding High-Intensity Interval Training

If you’ve been doing some research about the best weight loss programs out there, then high-intensity interval training should already sound familiar. Many people have been using HIIT to burn more fat and calories without spending as much time as normal in the gym. However, you shouldn’t make the mistake of thinking that HIIT is a magic solution for your weight loss problems.

HIIT involves training for short but intense intervals followed by a period of rest. It’s really as simple as it sounds. But you better be prepared to engage in some serious exercise if you want to see the results you want. As its name suggests, this style of exercising requires you to put in as much effort as you can during every workout session. If you fail to do so, then you simply cannot expect to see your stubborn pounds go away.

How to Get Started

It can be challenging for any person to get started with HIIT, especially those who have not engaged in any form of exercises for quite a while. However, this shouldn’t be a license to skimp on the workout. Even if you have been jogging regularly for the past couple of months, you may still find it strange to work out for short periods. It takes a little time getting used to, but you should stick to the program until you feel comfortable.

A simple way to get started is to do a full sprint for 30 seconds followed by a rest period of 5 minutes. These will serve as your high-intensity interval and your rest interval. There is pretty much only one way that you can mess up this kind of workout session, and that is by not giving your 100% effort. As noted, there is a reason why this program is called high-intensity interval training. The idea is to push your body to the limits to allow it to burn as many fat deposits and calories as possible.

Crunching the Numbers

If you want to see why exactly you need to exert your full effort during HIIT workouts, then be sure to read on. The concept of VO2 max plays a huge role in the effectiveness of your HIIT sessions. Basically, VO2 max refers to your body’s maximum volume of oxygen. When you engage in HIIT, you should be able to reach at least 80% of your VO2 max. This allows your body to reap the real benefits of engaging in high-intensity intervals.

All this may sound nice, but how exactly can you determine your body’s VO2 max? A simple way is to perform a high-intensity interval and observe whether you’re still able to take in as much air as your body requires. A good sign is if you cannot talk after the workout period. If he can still hold a conversation, then you know that you haven’t given it your all.

This may sound intimidating, but you have to go to that length if you really want to lose weight. Before every workout session, you must tell yourself that you have to reach your VO2 max. After every high-intensity interval, you should feel as if you are gasping desperately for air. Make sure that you move fast and long enough to push your body to its limits, make breathing difficult, and maintain that speed for a fair amount of time.

It may not make sense at first, but performing 30-second sprints 4 to 6 times followed by about five minutes of rest in between can result in greater fat loss compared to jogging at the same pace for 60 minutes. Just imagine how much time you can save by performing HIIT. Sure, you need to put in a lot more energy during the high-intensity intervals, but this is to be expected if you want to see real results.

Final Thoughts

If you have been ignoring high-intensity interval training, it is now time to hop on the trend. A lot of people who wants to lose weight are already doing it, and for a good reason. It works much better than low-intensity cardio exercises such as walking and jogging. And considering the amount of time you can save without compromising results, it is easy to see why fitness experts highly recommend HIIT for weight loss.