Aerobic exercise done at a higher intensity, with the heart rate at 80 percent of max or above, will not only help you maintain your muscle, but can actually help you build more. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. A study from the Norwegian University of Science and Technology in Trondheim, reported that subjects with metabolic syndrome who followed a 16-week HIIT routine lost twice as much of the fat-producing enzyme fatty acid synthase as compared to subjects who followed continuous moderate-intensity exercise. Complete each movement on the minute for 16 minutes (4 rounds): Rest the remaining 20 seconds of each minute. Both the imbalance of the … Having more of these proteins means that more fat can be burned for fuel during workouts, but also when resting. Start with 2, then gradually increase to 4 as your fitness improves. Side Squats 30 seconds work. Access our entire library of more than 90 fitness programs. Conclusion. That makes the workout more "fun" and completes it quicker, while raising your heart rate and conditioning your cardiovascular fitness to a greater degree. What's not to love about high-intensity interval training? High-intensity interval training (HIIT workouts) has the fitness industry buzzing because of its potential to torch maximum calories in a minimum amount of time. Better results in less time. For example, a 2007 Study in the Journal of Applied Physiology reported that young women who performed seven HIIT workouts over a two-week period experienced a 30-percent increase in both fat oxidation, and in the levels of muscle enzymes that enhance fat oxidation. Repeat another 16 times, followed by a final 30-second high-intensity blast. For those of you who aren’t familiar with HIIT, it involves intervals of high-intensity … HIIT Workout for Muscle Gain. Lift your right leg and jump to the right. Sure, both might work to a certain degree, but the higher-intensity workout clearly builds muscle better. Complete the following for time (as fast as possible): Give yourself a time cap to make it more challenging. Lucky for you, you don't actually need to carve out two precious hours of time to get fit. Short for high-intensity interval training, the method of applying bursts of maximum intensity with periods of rest or low intensity … You'll reduce your risk of injury and improve the effectiveness of your workout. Interval training also helps you to maintain your sanity by getting you done with cardio quicker. In fact, all you need is your own body weight and 20 minutes each day (and maybe a great workout playlist). A 2001 study from East Tennessee State University demonstrated similar findings with obese subjects who followed an 8-week program of HIIT workouts. Studies show that … You can do this conditioning routine using a wide variety of exercises. Wow! 5777 N Meeker Ave, Boise, ID 83713-1520 USA. When you train at a slow and steady pace for a longer period of time, you are training your muscle fibers to be more aerobic and have greater endurance. So it means "speed play," which is a good description! And if you’re reading this website, chances are you don’t desire the physique of a marathoner. I'll share the incredible science behind this style of training, and then give you a routine that can take any beginner into a conditioned HIIT beast in just 8 weeks! ALL RIGHTS RESERVED. So consider doing less slow and long workouts and do more HIIT. One of the biggest fat loss advantages of HIIT workouts is the Afterburn effect.This is where your body can keep burning fat way longer after you’ve finished your workout.. 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