Although we at Vitonica do not believe that lack of time is an excuse not to practice sport, we also know that for many people it is a real problem. So in this article we help you make the most of the time you have available with a HIIT training you can do at home.
What is HIIT training?
HIIT is a training method that alternates intervals of maximum effort with short intervals of rest, which can be active or passive.
There is a lot of evidence that this training system is a good strategy to follow when it comes to improving metabolic function, maximum oxygen consumption (VO2 max) and generally obtaining effective cardiovascular training in a shorter period of time.
What fundamental factor do I need to lose fat?
When it comes to losing fat it is imperative to create a calorie deficit either by cutting your usual calorie intake or by increasing your calorie expenditure...or both.
The right way to approach fat loss is as follows:
- Reduce your caloric intake by a maximum of 500 calories.
- Heperforms strength training.
- Add light cardiovascular activity or HIIT sessions.
- Maintain a high activity level through non-exercise activities (NEAT).
Training design
We will opt for a short interval system with working periods of 30 seconds and active rest of 20 seconds.
In a HIIT we cannot use basic strength exercises like push-ups or plates due to their low cardiovascular component. We need exercises like:
- Jumping Jacks
- Burpees
- Jumping squat
The active rest will only consist of light jogging in place while we wait for the end of it. We will perform a total of five rounds of work, although the most beginners may start with three or four rounds.