HIIT to lose weight

High Intensity Interval Training (HIIT) is a more efficient method to burn fat and increase metabolism. The HIIT idea is to use short but more intense training to force the body to respond more intensely. In a HIIT workout you are to exercise as hard as you can for a few minutes, rest only long enough to recover from oxygen depletion and repeat. This spikes your metabolism and burns fat quickly, in fact it burns calories during the workout and for up to 24 hours afterward.

Intense exercise training may induce metabolic and performance adaptations comparable to traditional endurance training"


HIIT can include exercises with no weights or weight training but we are focusing here on sprinting to target fat loss. A beginners workout could look like this:

  1. Warm-up and stretch
  2. Sprint as fast as you can for 1 minute
  3. Walk for 2 minutes
  4. Repeat x 3

This simple workout is only 15 minutes long and the metabolism will continue working hard for the next 24 hours. Sprinting can be done outside on the park trail, at the running track, your back yard or just the treadmill in the basement. They key is to give everything you got for 60 seconds without needing to wait for a road crossing or stop light.

A regular HIIT routine 3 times a week in addition to healthy recovery meals and you can enjoy better abs and losing the love handles, leaner stronger looking legs, burning fat faster than ever before, increase metabolism and increased endurance levels. All leading to lower blood pressure, better heart health and diabetes prevention.

Targeting Belly Fat

As we all know, the most stubborn area when attempting to lose weight is the belly fat. There are countless methods found on the internet from doing 1000 sit-ups or crunches a day to wrapping with castor oil and doing a liver cleanse for reducing the size of the belly.


The health care marketing companies will tell you that working those areas out like crazy will reduce belly fat, this is called "spot reduction" and it helps to sell ab excercise devices and ab training DVD's. In reality it is the metabolism, reduction in calories and cardio that compels the body to use its fat stores and reveal those abs (yes you still should do crunches).

Muhammad Ali was once asked "How many reps do you do for abs?",.. He replied “I don’t know — I don’t start counting until it hurts.”

In fact most professional body builders will recommend working the core first before training any other part of the body. This helps in performing those more complicated excercises or heavier weights. After all it IS called CORE for a reason :)

Core exercises will help with sprinting harder and faster. As you progress, take this to your local football stadium and try sprinting up stairs and walking back down. This is a great way to reduce the love handles on your side since you will be working cardio, metabolism and strengthening those side muscles all at the same time.

Calculate how many calories burned using HIIT

The first bit of information we need is to find out how many calories we need to burn daily to lose weight.

Here's a useful calculator free on the internet: calculator.net/calorie-calculator.html

Then we can calculate how many calories the sprinting will subtract.
Journal of Sports Sciences calculates the calorie expenditure:

Women: Calories = [(0.074 x Age) + (0.4472 x Heart Rate) – (0.05741 x Weight) – 20.4022] x Time / 4.184

Men: Calories = [(0.2017 x Age) + (0.6309 x Heart Rate) – (0.09036 x Weight) – 55.0969] x Time / 4.184

Or just use this calculator: mapmyfitness.com/improve/calorie_calculator

Tips on food and calories reduction

Protein has a high thermionic effect: You burn about 30% of the calories the food contains during digestion (so a 300-calorie chicken breast requires about 90 calories to break it down). Drinking four cups of green tea a day helped people shed more than six pounds in eight weeks, the American Journal of Clinical Nutrition reports. <\p>

"Add as much cayenne or hot sauce as possible to soups, eggs, and meats.”

Perform your HIIT sprinting on an empty stomach such as in the morning before breakfast or after work but before dinner. This also depends on lifestyle and scheduling but the idea is that the body is forced to use its fat stores on an empty stomach.

Working the Fat Loss Numbers

Sprinting is a high intensity option to long drawn out jogging or exercise routines where the maximum number of calories can be burned in such a short period. Other improvements include reduction in the heart rate, shorter workouts with better results and losing the stubborn belly fat around the waist.

In my case I would need 2200 calories per day to maintain my weight and about 15 minutes of sprints would subtract 250 calories leaving me with 250 more to lose 1 lb per week...

and of course changing your diet is not out of the question too, reducing another 500 calories would mean 2 lbs a week,.. but maybe I shouldn't push it. :)