How do you make impressive changes to your body? You want to lose those extra pounds and get that sculpted, lean healthy 6 pack body. Many of you are probably thinking you have to spend endless hours on a treadmill or other cardio machine, right?

This isn’t necessary. Shorter durations of high intensity interval training also called HIIT produces faster more substantial results over long duration moderate intensity cardio workouts. Studies have shown that people doing high intensity interval training workouts have lost significantly more body fat compared to people doing low intensity long duration workouts. Fat burns quicker with high intensity training because you end up burning calories long after your work out is finished.

HIIT training is so effective because it revs up your metabolism which will cause your body to burn more calories. So if you want the fastest way to burn fat and speed up your results, start condensing your workouts using high intensity interval training instead of long, slow boring cardios like you’ve been told in the past.

Now that you have heard of these benefits and how it can positively effect you, try this with your next workout and see the improvements.

Here are 3 different examples of HIIT workouts….

Variation 1 – BASIC Warm-up for 3 to 5 minutes. (cycling, jump roping, treadmill etc.) Exercise to high intensity for 1 minute. Then exercise with low intensity for 1minute. Repeat 6 to 8 times. When finished cool down for 5 to 7 minutes

Variation 2 – The Build Up Warm-up for 3 to 5 minutes. (cycling, jump roping, treadmill etc.) Exercise with high intensity for 30 seconds then 1 minute of low intensity. Exercise with high intensity for 45 seconds then 1 minute of low intensity. Exercise with high intensity for 60 seconds then 1 minute of low intensity Exercise with high intensity fro 90 seconds then 1 minute of low intensity. Then Reverse the high intensity…. 60, 45, 30 When finished cool down for 5 to 7 minutes

Variation 3 – The Challenge Warm-up for 3 to 5 minutes. (cycling, jump roping, treadmill etc.) Exercise with high intensity for 2 minutes then 30 seconds with a even HIGHER intensity Followed by 2 minutes of low intensity. Repeat 3 to 6 times.

If your thinking this seems too difficult, remember you go at your OWN high level of intensity. Slow down a bit if you can’t make it through the intervals. You want to go at a pace where you can complete each interval without having to go crazy with them. Then as you get stronger increase YOUR intensity. Keep challenging yourself.

Here is an example… if you usually work out on a stationary bike at level 6 try taking your level up to level 9 during the high intensity interval and then take it down to a lower level during the low intensity interval.

Great success to you all!

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There are so many benefits to beginning an aerobics program for your body. One of the neat things with aerobics is that it can melt fat in ways that are safer for your body than dieting.

It is quite easy actually, to burn fat using aerobics exercises, because there are many ways that you can train your body to do the work that it is supposed to in order to really get the most out of the aerobics that you are doing.

While you are working up a sweat and increasing your heart rate, all of your muscles are also getting benefits from the aerobics workout. Your body will bring new fresh oxygenated blood to the systems of your body, allowing for your body to melt fat from more than just one area of the body. One of the keys to really burning fat is consistency. If you are feeling like you have been working hard to burn fat all along, but without results, then you may be working too hard and just not consistently enough.

When the body is in constant motion, all of the systems of the body are working efficiently to maintain body functions at an optimal rate. Due to the fact that your muscles are moving, your heart is going to have to work harder because the only way to get your muscles to move faster is to supply them with increased oxygenated blood. As your heart is working harder, your lungs will then also be working harder to provide your heart with the oxygen that it needs to keep pumping.

All of these things are going to work in conjunction with each other to make an environment in which you are really getting the most benefit from your entire work out.

- More Muscle
- Fat Loss all around
- A Healthy Heart
- Feel Healthy
- Feel Energized

As your entire body fights to work harder, your body naturally burns fat. Your body will find and burn “energy” in the stored pockets of fat that you have in your body.

If you want to really enhance your results, there are some natural supplements that you can combine with your aerobic exercise. Make sure that you are getting the right nutrients for health. One of the nutrients that people are enjoying the use of is glyconutrients.

Workout Intensity

Intensity is an important part of any aerobic workout, so if you are determined to get the best results from your fat burning exercise, then follow these three rules:

First – Find the right intensity for your body. If you exercise with too much intensity, you could injure yourself. However, if you don’t work out intensely enough, you will not lose any weight or grow stronger. Not too much, but not too little.

Second – The second rule is safety. You should be stretching properly and have sore muscles, but should be able to control your breathing. Maybe having a workout partner can help you both to be safer.

Third – Increase intensity. Too much intensity will make you too sore to workout the next day. But without an increase from week to week, you will not be able to see results. If you slowly build up your aerobics routine, you’ll be able to find success more readily. This comes with being regular on your daily or weekly aerobics exercise.

The goal for anyone who wants to lose fat is to achieve maximum fat burning in the shortest time possible. It is very important to choose or create the right training program that is the most effective. There are a lot of discussions and arguments about what is more effective: long duration and low intensity workouts or high intensity workouts. This can be very confusing for people. A personal trainer in one gym suggests low intensity workouts and if you go to a different gym then a personal trainer there may suggest high intensity workouts.

So how much cardio is needed to burn fat?

As it is with so many other things, both sides have some truth in them. The low intensity aerobic exercise proponents say that this method is more effective in burning body fat because if your heart rate gets out of the target heart rate, you stop burning fat for fuel and start using carbohydrates for fuel. That is why so many experts promote this method.

But the problem with this method is that if your exercise is low in intensity, then you just do not burn enough calories. If you don´t burn enough calories then you will not lose fat. It is better to use more intense exercises in your workouts because they burn more calories. High intensity aerobic exercise can use as much as 65% of the body’s energy needs in the form of carbohydrate. Burning calories is more important than what you use for fuel. The harder you work out the more calories you burn.

But high intensity exercises are only effective if you can maintain it long enough to burn more calories then with low intensity. To burn calories effectively your workout has to last from 25-60 minutes. If you do a very high intensity workout but you it only lasts for 15 minutes then it is not effective. The trick is to find the right tempo. The most effective method to burn calories is a relatively high intensity for 30 minutes or so. The only way to find out what is the most effective zone for you, is to find it out yourself. There is no magic number. Trial and error!