Exercise Guide
HIIT (High-Intensity Interval Training) is scientifically proven to burn more fat in less time than steady-state cardio. By pushing your heart rate to 85-90% of its maximum, you trigger a metabolic ripple effect that lasts long after your shower.
How Long to See Results?
While people’s abilities and preferences vary, scientific research (including the famed Tabata study) shows that consistent practice leads to measurable changes within 4 weeks.
- Immediate: Increased metabolic rate and mood boost (Endorphins).
- 2 Weeks: Improved cardiovascular endurance and stamina.
- 4–8 Weeks: Visible fat loss and muscle toning.
Note: If your workout exceeds 30 minutes, you likely aren’t pushing hard enough. If it’s under 15 minutes, you may not see satisfactory fat loss results.
Why It Beats Normal Cardio
Steady exercise (like jogging) only oxidizes fat during the workout. HIIT creates Excess Post-exercise Oxygen Consumption (EPOC). This “afterburn” continues to oxidize fat for hours as your body works to return to its resting state.
2 High-Efficiency HIIT Workouts
1. The Athletic Sprint (Advanced)
Intense: 30s Sprint at near max effort.
Rest: 45s Jog (Dynamic rest).
Total: Repeat for 15 sets.
2. Kettlebell & Rope (Beginner)
Intense: 30s Kettlebell Swings.
Rest: 60s Jump Rope (or pretend rope).
Total: Repeat for 10 sets.
