Step up your weight loss

If you are looking to shed some pounds while getting more fit at home or at the gym, then high intensity interval training could be for you. High intensity internal training is a prevalent form of exercise that combines two types of fat burning techniques. First, the high intensity aspect works your muscles to their maximum capacity to achieve fatigue and maximum oxygen use in a quick burst. Working your body close to VO2 max (highest amount of oxygen your body can consume) produces the “after-burn effect” where your body continues to burn calories and use oxygen up to 48 hours after your workout. The second method is high interval training which combines intense effort with short periods of moderate to low exertion. This type of training increases your lean muscle mass and boosts your metabolism considerably more than a fixed workout of equal or greater length. By combining these two approaches high intensity interval training, you will be able to maximize your muscle building and fat burning capacities with significantly shorter workouts. Studies have shown that 27 minutes of high intensity interval training three times per week have the same effect as 60 minutes of cardio five times per week.
We recommended the Little Method which involves high-intensity workouts at 95% of one’s VO2 max. The protocol calls for 60 seconds of high intensity followed by 75 seconds of low intensity. Repeat for a total of 12 cycles (totaling 27 minutes) up to three times per week. This is best for those at an intermediate fitness level who have 30 minutes to spare.
Example workout:
1. 3 minute warm up
2. Cycle for 60 seconds very rapidly at max resistance
3. Cycle for 75 seconds slowly at low resistance
4. Repeat steps 2 and 3 for a total of 27 minutes
Source: http://greatist.com/fitness/complete-guide-interval-training-infographic
By: Amanda Bieber

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