You want less bacon on popsch and stronger muscles on stomach, arms and thighs? But should it please go jagged? Currently the fastest and most effective way to burn fat and build muscle is the "High Intensity Interval Training" (HIIT for short). Scientific studies such as the School of Medical Sciences at the University of New South Wales showed that after only eight weeks of intensive interval training, the subjects lost a large portion of their streaky belly. HIIT consists of intervals of short but particularly strenuous and intense exercises interrupted by short pauses or lighter units. You can imagine it a little bit like this: you speed up extremely for two minutes while running, run so fast that your thighs burn – and then continue to move slowly for a minute. But the benefit of HIIT workouts is that you do not have to go to the door to do it. You can also do it at home anytime. Because the typical exercises are Burpies, Squats or the Jumping Jack.
HIIT: Most people make that mistake!
You should not just make one mistake: train too long or too short. A 60-minute class is too long. Because you should really get the maximum out of the HIIT at short intervals. Almost nobody does it for over an hour – so you either do not give EVERYTHING (bad!) Or overstrain yourself (which also has a rather negative effect).
How to do squats properly:
15 minutes would be too short to really take full advantage of the capacity to accommodate a balanced mix of power and breaks. Research has shown that three times a week for 27 minutes with HIIT the same physiological improvements as five times a week for 60 minutes each cardio workout. And: despite the reduced time spent using HIIT – compared to 30- to 60-minute aerobic exercise – the double fat burning. It does not get any better! The absolute optimal duration for a HIIT workout is thus about half an hour.