Michael Mosley, a doctor and television presenter as well as the creator of the 5:2 Diet has written a new book entitled Fast Exercise.
In this book he has gone to great lengths to show us the benefits of High-Intensity Interval Training.
But what exactly is HIIT and will it help you to achieve your weight loss goals?
What is HIIT?
HIIT is a form of interval training, where you will work out intensely for a short period of time.
Usually one HIIT session will last between 3-30 minutes at a time.
During a session you can perform any sort of exercise as long as it is done for a short period as intensely as you can manage.
Dr Mosley had this to say about HIIT:
“We think that if we do 20 minutes’ exercise, then it must be better if we do 40 minutes a day. What scientists are saying [is] that is not necessarily true. Most of the benefits you get from exercise are in the first period and then after that there is a rapid law of diminishing returns.”
He also believes that HIIT is the perfect compliment for the 5:2 Diet, as HIIT seems to help suppress the appetite, which is a common complaint of many users of this particular diet. Especially on those fast days.
Perhaps the next time you are feeling a little hungry and are fast running out of calories, maybe you could workout for a few minutes.
Not only will your cravings be reduced but you will be helping your weight loss efforts by burning calories.
How can HIIT help with weight loss?
In the past long aerobic workouts were believed to be the best way to burn off stored body fat but now it is believed that after the 30 minute mark the fat burning will slow.
Therefore this 30 minute window is the best time to workout. If your aim is to burn fat anyway.
HIIT workouts can boost your resting metabolic rate, which we all know will help to burn extra calories.
There has even been a study on HIIT that has shown that young women who perform HIIT 3 times a week for 15 weeks lost more total body fat than those who performed steady state exercises, such as jogging or cycling.
Other benefits of HIIT?
HIIT has been shown to improve athletic ability with both anaerobic and aerobic energy releasing systems seeing improvements after just a few sessions.
A 2011 study by Buchan et al. has also discovered that HIIT can reduce the risk of cardiovascular disease in adolescents.
Please watch this video showing the benefits of HIIT:
Who else has tried HIIT?
With Christmas just around the corner, Geordie Shore star Vicky Pattison has recently released a fitness DVD showing off her new size 6 body, which she has achieved with the help of HIIT.
In less than 3 months the 25-year old has gone from 11 stone 2 pounds to 8 stone. With her dress size dropping from a 16 down to a 6.
Her diet has improved with soup, green vegetables and grilled chicken becoming her staple foods, but her exercise regime has also seem a total overhaul.
Gone were as many late nights partying, instead she worked out 6-7 times a week.
“In the three months it’s taken me to lose weight, I’ve been exercising six or seven times a week. I’ve been doing it in short, intense bursts, rather than massive long workouts.”
HIIT is a great way to maximise your workout time, you no longer need to spend hour upon hour in the gym. Just make sure you make the most of the time you have.
Short intense periods of exercise can ensure you see great results. Just look how far Vicky has come in such a short space of time.
Just remember your diet needs to be right too, so you see the best results possible.