100 quick and easy tips to lose weight and keep it off. I promise I will NEVER recommend tofu and soy. What's the use of a diet if it makes you miserable? Learn to lose weight with minimal effort and maximum results. These simple, painless tips wil...
There, I said it. I hate pumping away on the elliptical, stair climber, bike or treadmill for half hours at a time, listening to the same ol' workout playlist that stopped being inspirational months ago, and seeing little to no results. But, I don't have a choice, right?
Wrong!
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This sounds like a job for...
High intensity interval training!
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I know you've probably heard of it, but what is it?
It's a cardiovascular workout that switches from periods of high intensity, all out, full energy bursts of activity to periods of relative rest and recovery.
That's it.
Typically, you start off with a 1:2 ratio of work to rest, meaning you rest twice as long as you work. So, for 20-90 seconds, you put ALL of your energy into your chosen activity, whether that's biking, running, jumping rope, swimming, jumping jacks, burpees, and then you rest for twice that time.
So for example, you run for your life for 60 seconds, and then rest for 120 seconds. Repeat.
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Choose an activity, based on your fitness level and body's limits. I probably wouldn't make a habit of running, because I have unreliable knees. If you just started working out, sprinting probably isn't for you either. Choose something low impact and attainable. Jumping jacks are great, because you need no equipment and very little space, so you could preform that workout almost anywhere!
Why is it so good for you?
There are a lot of scientific explanations that I won't go into. Long story short, it helps you burn more fat than traditional cardio and helps you gain more muscle, which is crucial to long-term fat loss. (See Tip 5) It boosts your metabolism longer! Last, but not least, it doesn't have to last as long as traditional cardio. Ten to twenty minutes is great, and an attainable goal.
Warnings: Be sure to ease your way in. If you never workout, you may want to try more moderate interval training. Don't hurt yourself!
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Also, remember to warm up and cool down before and after HIIT, so you don't get nauseated. (Yes, that did happen to me once. The nausea, not the treadmill fail.)
