If you guys are anything like me you hate wasting time, you want the most efficient tool for the job when it comes to just about anything in life. Again if you are like me you once probably spent hours in the gym doing what you thought was the “right way” to burn fat and get lean. Only find you spent tons of time effort and energy for results, but not the results you were searching for with all those sweat hours in the gym.
This was all before I stumbled onto the science of HIIT and the monumental benefits it can have to any strength-training program. HIIT for those of you new to the fitness game stands for High-Intensity Interval Training, and yeah believe the hype it really helps burn fat quick. No more spending hours on the treadmill like a hamster on a wheel dripping sweat for minimal results, you can get your HIIT training in 10-20 minutes per session…yeah, sometimes just 10 minutes of effort is enough.
The Science of HIIT
The science if you will on HIIT rolls like this; simple stupid terms HIIT is referring to physically demanding activity that integrates and alternates between high/ low-intensity bursts of energy in short burst time intervals. Think sprinting as a sprinter would, jumping rope, speed jacks, rowing, any quick metabolic style resistance training with high output in little time bursts.
HIIT cannot only make you look like a lean sexy beast it can also:
- Improve your VO2 oxygen intake
- Make you a better overall athlete for just about any sport
- Be a great addition to any strength training and bodybuilding program
- Amazing for heart health as well as cardiovascular endurance
- Save you time in the gym so you can live your life…….
Real Life HIIT
Let’s think of a real-life example; do you think the most athletic guys in the NFL are jumping on the stair master or just walking on a treadmill at 50% for 50 minutes 3-4 times per week to get ready for the season? NO!
These guys are top-level athletes, they are out sprinting, working, grinding 100% to be the best and the result is not only do they move like freaks of nature they look the part. The proof, as they say, is in the pudding; train like an athlete odds are you will look like an athlete.
HIIT is just like it sounds HIGH INTENSITY…walking slowly, or just hopping on the Stairmaster at a snail’s pace won’t cut it. You must work, and work your ass off in order for HIIT to truly be effective. You can get in your workout in 10 minutes at times, but it’s an all out 100% spill your guts 10 minutes, not a walking your dog 10 minutes. When you run – you sprint, when you jump rope – you blast through the reps, if you are in the rowing machine – you row like Jaws is trying to eat you. Bottom line you need to be committed to working and working HARD for the results.
It’s not about how long you are in the gym; it’s about how hard you work and what you get done once you are there. Effort and intensity trump time spent 100 out of 100 times when it comes to fat loss. Better to work at 100% for 10 minutes than to work at 50% for 50 minutes, think sprinter vs. marathon runner…no offense to the marathon runner, but what type of body are you chasing? Certain training elicits certain results, train hard get hard, train soft be soft.
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How to Use HIIT
The best part about HIIT to me is it can be done anywhere, the gym, the track, a mountain, the street, hotel room, as buddy BJ Gaddour says “your body is your barbell” and when it comes to HIIT this holds 100% true.
One very basic HIIT workout we give our clients and athletes on the go is a quick bodyweight speed session 10-20 rounds (pending on time and ability level) of 10 seconds of work 30 seconds of rest alternating between Speed Jacks (jumping jacks), Push Ups, Body Weight Squats/Squat Jumps. Fast fat loss that can be done anywhere anytime at just about any level.
It doesn’t have to be sexy; sometimes simple is the solution to getting exactly where you want to go. In the game of getting lean HIIT should be your best friend, it’s a great addition to any program and one of my absolute favorite ways to train.
Until next time, eat well, train HARD, and be nice to people!
Jeremy Scott is the creator of Jeremy Scott Fitness in North Scottsdale. He is an Olympia Labs Health Advisor, Reebok Athlete, Fitfluential Ambassador and the Co-Creator of Get Lean Gluten Free.
He was voted one of the Top 20 Fitness Blogs in America. He is a nationally published and contributing author for numerous fitness publications and has helped thousands of people across America get into and stay in the best shape of their lives.