The summer is fast approaching, and many men are looking to achieve a shredded and defined look for the beach. If you are looking to maximize your fat loss results without having to spend hours in the gym, high intensity interval training can help
What is High Intensity Interval Training (HIIT)?
High Intensity Interval Training, also known as HIIT, is a form of conditioning that is composed of intervals of explosive bursts followed by an interval of rest. HIIT workouts shock your metabolism by spiking heart rate levels up and down. Typically, HIIT workouts last anywhere between 4 to 35 minutes.
Studies have shown that HIIT workouts improve aerobic conditioning in athletes and burn more calories compared to traditional steady-state cardio routine like jogging. HIIT workouts improve insulin sensitivity and increase one’s anabolic response by boosting testosterone and other hormones critical to muscle growth.
If you decide that HIIT is right for you, make sure you take a creatine supplement for maximum results. A creatine supplement is ideal for workouts that use explosive movements (such as HIIT) and can help you push yourself even harder.
Different Types of HIIT Workouts
There are a variety of HIIT workouts, but here is a brief list of the most popular HIIT routines that are commonly used in the gym.
Sprint Interval Training
There are a variety of ways to set up a sprint interval training session, but the most popular method is walking for minutes and performing an all out explosive sprint for no more than 30 seconds. This workout ideally should last 25 minutes with at least 10 sprints. The average caloric burn for this workout is around 300 calories.
Tabata Protocol – A typical tabata workout involves performing a maximum amount of reps for a particular exercise in 20 seconds followed by a 10 second break. Any major weight-lifting exercise can be used in a tabata workout. It is also common for gym goers use prowlers and sleds in tabata routines. These workouts usually last no more than 15 minutes.
German Body Composition
This relatively unknown strength training program was popularized by Canadian strength coach Charles Poliquin. This form of intense circuit training centers around performing a rotation between big bang upper body and lower body compound movements. Rest intervals are kept really short between each exercise.
During this routine, eccentric (negative) tempos last around 3-4 seconds with an explosive concentric movement. You have to perform a minimum of 8-10 reps working at 60% to 80% of your one rep max.A typical GBC workout will be a rotation between standing shoulder presses with dumbbells, plantar-flexed hamstring curls, dumbbell rows and front squats.
