HIIT and Sprint Training – The Key for Fat Loss and HIIT For Fitness – HIIT Isn’t Always Running Based

by Adrian Praljak 4 months ago in fitness

The Key for Fat Loss and HIIT Isn’t Always Running Based

HIIT and Sprint Training – The Key for Fat Loss and HIIT For Fitness – HIIT Isn’t Always Running Based

If you’re looking to lose weight, or rather, lose body fat, you’ll know that the process is anything but simple and straightforward. It can take days, weeks, even months, to lose as little as 2 pounds of fat, yet one or two high-calorie meals, and it seems as if you’re right back at square one. Yes, losing weight is a challenge, but it can be done, especially if you know what you’re doing. Numerous studies conducted over the years, have pointed to the fact that HIIT (High Intensity Interval Training) and similar types of sprint training, are especially beneficial when it comes to shedding the pounds, and doing so quickly for that matter. In fact, many experts believe HIIT to be the key for fat loss. But why is HIIT so beneficial? Here’s a look at a few key benefits associated with HIIT.

Burn calories in a short space of time – One of the main benefits of HIIT is the fact that it allows users to burn off a lot of calories in a relatively short period of time. Studies have compared the amounts of calories burnt off during a 30-minute HIIT session, with a 60-minute endurance-based training session and results found that, on average, those that performed the HIIT workouts would burn off between 25% and 30% more calories in those 30 minutes, than those that took part in the endurance-based exercise lasting one hour. So, not only were people burning off more calories, but they were also finishing up in half the time.

Saves time – As mentioned, HIIT workouts last much shorter durations of time than a typical endurance workout. We understand that hectic everyday life can be time-consuming, and not everybody has the luxury of having time on their side. If you’re looking to save time and get your workout over quickly, HIIT is ideal. With HIIT typically your workout will be over in between 20 and 30 minutes. That makes it ideal for people looking to squeeze a quick workout in before or after work, or at any time of day for that matter. All it requires is 30 minutes of your time, and once you’ve finished you’ll have burnt off more calories than an hour-long steady state cardio session, in half the time.

The ‘Afterburn effect’ – Another reason why personal trainers, nutritionists, and sports scientists alike, are all convinced that HIIT is the key to fat loss, is because of what is known as the ‘afterburn effect’. This process takes place after you have finished working out. That’s right, you can actually burn more calories, and burn off more fat, AFTER you have finished working out. But how? Well, HIIT works by increasing a person’s resting metabolic rate after training. This increase in the metabolism means that people burn off more calories than usual, even in a rested state. Just 30 minutes of HIIT sprint training can increase a person’s metabolism for as long as 24 hours after the workout has been completed. A faster metabolism means more calories are burned off, and more fat is lost as a result.

HIIT Isn’t Always Running Based

High Intensity Interval Training is currently one of the most popular forms of physical fitness being utilized by gym-goers and health enthusiasts all over the globe. When you stop and dissect HIIT, you can also easily see why. HIIT is useful because it is over much quicker than a typical, endurance-based workout. Not only that, but if you really give it your all, HIIT will help you to burn off even more calories than you’d burn with around an hour of steady state cardio. The basic idea behind HIIT is that practitioners will alternate between rounds of slow and steady cardio, and fast-paced, high intensity cardio. A very basic example of HIIT would be to walk for 30 seconds, sprint as quickly as you can for 30 seconds, and to repeat this process for a number of rounds. Some people may also remain stationary during HIIT, so they’ll sprint for 30 seconds and will use the next 30 seconds to stand still and catch their breath. But does HIIT have to be running-based all of the time? Absolutely not. Here are some non-running-based examples of HIIT you could try.


Believe it or not, but swimming can actually be adapted to give you a very effective HIIT-based workout indeed. People often think of swimming as a low-impact endurance-based form of cardiovascular exercise, and while this is true, it can always be adapted to meet your HIIT needs. Swimming is great for the body because it helps to tone the muscles as it is resistance-based. This is due to the fact that you are fighting the water when you swim, so resistance is coming from the water. To perform a simple HIIT workout while swimming, simply perform some basic low-intensity swimming strokes that you’re comfortable with for around 30 seconds. Next, switch to a higher gear and swim as quickly and as intensely as you possibly can for the next 30 seconds. Repeat this process for around 8 – 10 rounds, making sure to really push yourself during the high intensity part of the exercise.


Cycling is another form of cardiovascular exercise that is hugely beneficial, and highly underrated. When we cycle, not only are we burning calories and helping to increase our endurance, we are also toning the muscles, especially those in our legs as we pedal. If you’re looking for a way of incorporating HIIT into your cycling however, you can do so in a variety of ways. One of the simplest methods is to head out on your bike somewhere relatively flat and quiet, where you know you can pick up some speed and maintain a consistent speed with no interruptions. Then, simply cycle slowly and carefully for 30 seconds, and then get your head down, get those legs pedalling, and pedal as quickly as you can, and try to generate as much speed as possible for the next 30 seconds. Repeat this for another 8 – 10 rounds

Adrian Praljak
Adrian Praljak
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