There are some people who want to lose fat overnight while there are some who think running is all it takes to burn fat. But the fact of the matter is no one wants to go to gym for months and then lose few pounds. We all need quick fix to your problems. But here is the good news, YOU CAN LOSE WEIGHT A LITTLE EARLY. There is an effective fat loss method that keeps burning fat for 48 hours after the workout, and it is known as HIGH INTERVAL INTENSITY TRAINING.

High Interval Intensity Training aka HIIT is a exercising method that works between intense burst of activities and fixed period of less intense activities or even having complete rest. One doesn’t need any equipment for HIIT workout. HIIT stimulates production of your human growth hormone within 24 hours, which means you would look younger than your age. High Interval Intensity Training very much different from your routine workout as it never allows one to settle on same intensity levels. The unique thing about HIIT is that it can be custom made according to your body type, needs and goals. But here are few examples of exercises you can follow.

Jumping Jacks ( 2 rounds, 20 sec work, 10 sec rest )

Start with your arms at your side and stand upright with your feet a little apart. Jump your feet out and as well as by raising your arms. Make it as fast as you can.

Side Lunges ( 2 rounds, 40 sec work, 20 sec rest )

Keep your toes facing forwards with your bodyweight resting in your heels. Now keep your knees above your toes and take a step to the left in a deep lateral lung. Keep doing with alternate legs.

Squats ( 2 rounds, 40 sec work, 15 sec rest )

Keep your bodyweight in your heels, back flat and feet under hips. Lower your body until your thighs become parallel to the floor, but for extra support, you can also use a chair.

Such workouts involves high intensity exercise like running at speeding heart rate followed by low intensity like walking slowing or complete rest. Normally it can also include rest periods between 10 sets, like just 10 or 20 seconds resting between each 10 sets of exercises.

HIIT can give you a lot of relief when you see how hard work works well. HIIT can be done anywhere, just anywhere, in office or on vacation or anywhere. Hence, HIIT is proved beneficial and most desired part of one’s training and all it takes is just dedication for some time.

  • Running – go for 1 min 13 Km/hr and then 11 Km/hr alternately for 10 minutes.

  • Jumping – Go for 100 jumps / minute and 50 jumps / minute alternately for 10 minutes.

Make sure you are BREATHING properly.

About the Author:

Saroshi is the co-founder & content head of Disfit. She brings an experience of around 10 years as a professional Yoga trainer and therapist. She has previously worked with Bharat Thakur’s Artistic Yoga and she takes regular yoga classes in Pune. Her strength lies in managing injuries and particularly preparing athletes for marathons. When she is not working out, you will find her travelling to new places. You can reach here at saroshi@disfit.in.

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