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  High intensity interval training is the best way to lose fat period.

For more research articles about HIIT or interval training.


What is Interval Training?

Interval training is a staple for the success of any athletic performance workout plan and it serves as the base for most of the weight loss workout programs. Interval training (sometimes called HIIT or High Intensity Interval Training) is simply a training routine in which shorter periods of high intensity workout programs are alternated with longer periods of low intensity workout programs. One of the great things regarding interval training is that you can perform tremendous aerobic exercises and that too without the boredom of enduring extended steady bouts of workout routines. In other words, with interval training, you can easily amplify and reduce the workout program’s intensity between aerobic routines and anaerobic workout routines.

Interval training falls under any of the two different categories such as the Fitness Interval Training and the Performance Interval Training. The fitness interval training programs are designed for beginners and intermediate athletes while the performance interval programs are recommended for advanced and conditioned athletes. Mentioned below are some of the most commonly performed interval training workout exercises.

  • Jump rope or SkippingJumping rope workouts: This is perhaps the most economic as well as easiest way to improve your overall fitness, as it helps to shed off unwanted calories and enhance your agility and muscular strength.
  • Explosive workout training: It involves workouts in the form of jumping and sprinting, and is especially suitable for athletes who want to perform quick burst of maximum exercises within a minimum period of time.
  • Shuttle Run: It serves as agility and speed drills for players engaged in playing sports like basket ball, hockey, soccer, and tennis.  
  • Plyometric jumping exercises: These are highly recommended for athletes to improve their agility, speed, and strength.  
  • Agility drills: Working out this interval technique helps to enhance the overall sport skills of athletes. More agility drills here.
  • Stair jumping: This is most perfect for advanced athletes, as it improves their power and speed, in addition to cardiovascular fitness.
  • Squat jumps: This is primarily designed to build the power and strength of an athlete in order to perfect his vertical, long, and box jumps.

Elliptical or treadmill interval training  

Both elliptical and treadmill are popular exercise machines, with its own benefits and specialties. For instance, one of the prime benefits of treadmill interval training is that it involves the performance of two effective yet simple exercises in the form of walking and running. Further, since it is complete with options to work-out a number of challenging exercises, it enables you to help stimulate your exercising levels. On the other hand, elliptical trainers are most suitable to perform low-impact workout programs, and they primarily focuses on working your back, biceps, chest, legs, triceps, and shoulders.

Benefits of interval training

Listed below are the potential benefits of interval training, among many others.

  • Enhanced aerobic power
  • Improved agility and speed
  • Enhanced cardiovascular fitness
  • Improved nervous and respiratory system fitness
  • Increased time efficiency
  • Increased endurance level
  • Increased metabolism
  • Helps to shed off more calories
  • Lower cholesterol levels
  • Decreases the risk of the onset of cardiovascular diseases
  • Decreases the high blood pressure
  • Strengthen the immune system
  • Prevention of injuries
  • Reduced boredom
  • Get faster
  • Get younger and stronger

Jump squats is a great powerful interval training exerciseInterval training and weight loss

Recent research has been shown that interval not only helps to burn your surplus weight faster than long slow distance training but also helps to enhance your overall fitness level.

What is the difference between Fartlek training and interval training?

As mentioned earlier, interval training programs are exercise routines that have been developed to help you to keep active as well as fit for your lifestyle requirements. A discussion on interval training will be perhaps incomplete without referring to Fartlek training.

The major difference between Fartlek training and interval training is that Fartlek training has ‘random time intervals’ where interval training is a set amount of time for rest and high intensity

Literally meaning “Speed Play” in Swedish, Fartlek training is a category of interval training in which all types of intervals are wrapped into one workout program. Majority of Fartlek training programs last for not more than 45 minutes and includes a variety of aerobic and anaerobic exercises, from walking and running to sprinting.

Here is a HIIT Calculator

GymBoss | Interval Training Timer

The gymboss is a simple device that is perfect for counting your intervals. With two seperate timers, one for the rest period and one for your active interval the gym boss makes hiit training easy.

HIIT Workouts

High intensity interval training needs to be performed 3-4 times per week to really show results. Any less time spent trying to gain huge fat loss results will be less successful. This hiit training program is a 4 day workout program designed for intermediate trainers looking to lose bodyfat.

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