High Intensity Interval Training
The Secret Weapon for Ripped Abs
There are literally millions of Internet searches per day related to ripped abs. Marketing gurus have assaulted us with ad after ad showing people with a perfectly sculpted mid-section enjoying unbelievably successful lives. Promises of visible abs with only ten minutes per day of exercise fill the informercial space. People, somehow though, are still struggling to see the ends of their toes when they look down. There is a way of getting ripped to the bone. It doesnt require ANY special equipment, although a stop watch is nice. It doesnt require you to attach electrical devices to your abdominal area.. It doesnt even require you to step into a gym, although, you will look better, and do this faster if you do. Most of all, it doesnt require you to buy anything from me! Im just going to share this with you. High Intensity Interval Training (HIIT) is the most effective weapon available for your fat burning arsenal. When done correctly, HIIT will trim your mid section and rip your abs faster than any abdominal machine on the market today, any diet pill, or any other dietary supplement. What do I mean by done correctly? There are four elements to the proper execution of an HIIT workout:
What HIIT is
Intensity Rating
Duration
Frequency
To many, Six Pack Abs are the ultimate symbol of fitness. Your abs start to show when youve lost enough body fat for the separations to show through. For a man, thats about 10% body fat, for a female, its about 15%. At these percentages, you should be able to see your FLEXED abs under the fat. Everyones different, so if youre at 10% and theyre not showing, dont worry. Abdominal exercises, such as crunches, dont burn a lot of calories, so theyre not much help in getting rid of the fat thats hiding those illusive muscles of the mid section. Enter our secret weapon.
HIIT is a very simple exercise routine to follow. You jog at a very slow and comfortable pace for an interval, then run all out, as hard as you can possibly push for an interval. Use the following example:
0:00-2:00 minutes: Easy jog
2:00-2:30 RUN HARD!
2:30-4:30inutes: Easy jog
4:30-5:00 RUN HARD!
5:00-7:00 minutes: Easy jog
7:00-7:30 RUN HARD!
7:30-8:00 minutes: Easy jog
8:00-8:30 RUN HARD!
8:30-9:00 minutes: Easy jog
9:00-9:30 RUN HARD!
You continue the above pattern for 20 minutes.
I mentioned earlier that this workout is simple. That doesnt mean its easy. In fact, if you find it easy, youre not doing it correctly. The high intensity portions of my HIIT sessions are intense enough o give me a metallic taste of ketones in my mouth. I dont recommend you use this as your measurement of intensity, but it shows how intense this can be. Your low intensity intervals will be easy enough to carry on a breathy conversation. The high intensity portion are as high as you can possibly push, then add a notch! You need to push as hard as you would if you were running for your life. In fact, if you do this workout with enough intensity, you will be completely wiped out after 20 minutes.
Your intensity will determine the duration of HIIT. The maximum time you should spend is 20 minutes. You should not be able to do any more than that. If you can do longer than 20 minutes, you quite honestly did not push hard enough. At the end you should be absolutely spent.
These patterns of intensity and the duration cause your body to burn more calories for the next 24-48 hours. Thats the beauty of HIIT. You may only burn 400 calories during the 20 minutes, but youll continue to burn at an increased rate for the next day or so.
Any high intensity workout requires a recovery period. You can repeat this workout three times per week. Anything more than that will cause you to become over-trained and stifle your fat loss.
If you do nothing more than HIIT, you will burn plenty of fat. It should, however, be integrated into a complete fitness program.
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