High-intensity interval training is a great way to shed fat and shape your body. One of the main advantages of HIIT is that more fat is burned in the same period of time than with classic cardio.
Interval training is an alternation of intense exertion and light exercise or rest.
How to Build a Weight Loss Interval Workout
Begin interval training with a good warm-up - to warm up and to protect yourself from injury. Periods of intense exercise can vary greatly in duration and intensity. It is better to start your workout with long periods of less intensity.
During training, be sure to monitor the pulse. The main characteristic is heart rate - heart rate. In short periods, your heart rate should be no more than 90% of your maximum for your age. In this case, the average frequency should be 70-80 of the maximum. During periods of rest or low exertion, your heart rate should be around 60% of your maximum heart rate. Large differences are unacceptable, as this can cause arrhythmias.
An approximate scheme of interval training: load 1 minute - rest 45 seconds, load 1 minute - rest 1 minute, load 1 minute - rest 1 minute 15 seconds, and so on.
Interval workouts should not be done more than three times a week; for beginners, two workouts will be enough and you need to rest for at least two days between them. HIIT is very well combined with other types of exercise - aerobic training, strength training, since they do not replace each other. You can do interval training in courses - a couple of months of HIIT, then return to your program, then HIIT again.
And in a nutshell, how to calculate the heart rate - HR. The simplest formula:
There is also a refined formula:
