If you’re looking to burn fat effectively and make the most of your busy schedule, high intensity interval training (HIIT) might be the perfect exercise routine for you. With HIIT, you can enjoy the benefits of quick, intense workouts that pack a powerful fat-burning punch. And the great news is, you can customize your interval workouts to suit your preferences and keep things interesting.
Comparing Interval Protocols
A study compared two different interval training protocols to find out which format yielded better results. One group performed 16 one-minute intervals of high-intensity exercises, followed by a minute of recovery, while another group completed four 4-minute high-intensity intervals with 3 minutes of recovery in between. The findings showed that the total volume of high-intensity exercise matters the most, with both groups achieving similar results. So, feel free to experiment with different interval formats according to your preference.
Options for Customizing Your HIIT
Here are some suggested ways to structure your high intensity interval training:
- 16 one-minute high intensity intervals with 60-90 second recovery
- Eight two-minute high intensity intervals with 3 minutes recovery
- Four four-minute high intensity intervals with 3 minutes recovery
- Two eight-minute high intensity intervals with 5 minutes recovery
Keep in mind that the intensity of your workouts may vary depending on the length of the intervals. For example, you’ll naturally be able to work harder during one-minute intervals than during longer durations. Mixing up your routine can make it more fun, and you can gradually increase the total volume of HIIT as you become fitter.
Getting Creative with Intervals
Feel free to experiment with other interval configurations to keep things fresh and challenge yourself. For example, you could try creating a 20-minute total interval workout or even split your HIIT sessions across several shorter workouts throughout the day. Just remember that the key to success with interval training is maintaining a high level of intensity during the work periods, so keep those shorter than what you’d do in a steady-state workout.
Boosting Motivation with Music
To further inspire your high intensity interval training, consider listening to music while exercising. A study from the University of British Columbia found that incorporating music into a new HIIT routine can make the transition smoother and more enjoyable. Researcher Matthew Stork says, “For busy people who may be reluctant to try HIIT for the first time, this research tells us that they can actually enjoy it, and they may be more likely to participate in HIIT again if they try it with music.”
Key Takeaways
To make the most of your high intensity interval training and optimize fat burning, focus on the total volume of high-intensity exercise you’re doing. Feel free to get creative with the structure of your workouts to keep things interesting and enjoyable. Finally, pairing your workouts with music can boost your motivation and make the experience even more enjoyable. By following these tips, you’ll be well on your way to achieving your fitness and fat loss goals with HIIT.
