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If you’ve ever researched the most effective fat burning exercises out there, you’re probably heard of High Intensive Interval Training. Not only does this exercise build muscle since it involved heavy sprinting which is anabolic and builds muscle, but it sheds fat NINE TIMES as quickly as jogging. I myself don’t really like jogging, especially if gaining muscle is one of your goals. Interesting enough, jogging is a catabolic exercise which means that while it does burn fat, it also burns muscle. That’s no fun is it? Anyway, to perform HIIT properly, you have to keep in mind one thing: This workout WILL kick your ass. If it doesn’t, then you didn’t do it properly. So make sure to eat and drink properly during the day to keep yourself properly energized for the exercise.

Here’s how it works: The exercise is just as it’s name suggests. It’s an intense workout in the form of intervals, sprinting intervals that is. Depending on your fitness level, there are different levels of HIIT. The way it works is that you sprint, as fast as you can for 30 seconds then rest for 90 seconds. However, when I say sprint, I mean to SPRINT as fast and hard as possible. Nearing the end of the 30 seconds, your legs should feel like it’s almost impossible to go on. So sprint, rest for 90 seconds. That’s one set. Just repeat about 8 or 9 times. By the time you’re finished with this workout, if you’ve done it properly, you’ll probably want to go to sleep or something cause all your energy will be spent. In which case, you’ll know that you’ve done the exercise properly.

The workout becoming too easy? Challenge yourself. Reduce your rest time to 30 seconds instead so you’re sprinting for 30 and resting for 30. Or if you’re really well acquainted with the exercise, perform a more advanced version where you sprint for 60 seconds and rest 90.

So how does HIIT burn fat so easily? It’s simple. The fat burning doesn’t actually take place during the exercise, it’s afterwards and the time after that that it happens. What happens is that your body is oxygen depraved since your lungs were working so hard to keep you going during the sprinting. So what it will do to make up for all of the lost energy and oxygen, is use your fat for fuel. This is known as fat oxidation (or beta oxidation). With a workout, you want to create as much fat oxidation as possible. This is probably the most direct and effective way to burn that stubborn fat.

Combine High Intensive Interval Training with a healthy diet, and you’ve got one killer method to torch that body fat. Good luck! And remember to drink lots of water to stay hydrated before and after!


  1. missareyouhappy reblogged this from acfitness
  2. saralovestorun reblogged this from angel--aura
  3. angel--aura reblogged this from acfitness
  4. mevsweakness reblogged this from acfitness and added:
    I used to do this quite often, but I haven’t for months; I’ll do some after church tomorrow!
  5. happyvibes2014 reblogged this from acfitness
  6. crushpuppy reblogged this from ashes-to-alainn and added:
    We need to find somewhere that’s safe to sprint. We could make a trip to the Academy one of these days?
  7. ashes-to-alainn reblogged this from acfitness and added:
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  10. misofull reblogged this from torontofitnessfiend and added:
    HIIT has really helped me to improve my running. I can run so much faster and so much longer than I could before because...
  11. finishingwhatistarted reblogged this from acfitness and added:
    THIS RIGHT HERE. It’s tough ladies and gents. Definitely tough. But when you’re done? You feel like you can conquer the...
  12. sweetsmellofsweat reblogged this from acfitness
  13. suddenlystinson reblogged this from torontofitnessfiend and added:
    and fat burn accompanied with running is what I like to hear!
  14. littlerunningmonster reblogged this from torontofitnessfiend
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  16. fightxtoxdream reblogged this from acfitness and added:
    If you’re trying to burn fat, read this post. Follow us! Acfitness.tumblr.com
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