High Intensity Interval Training is the best way to achieve results. If you spend most of your gym hours jogging on the treadmill? You’re wasting your time. To burn maximum fat calories you need to perform short, sharp bursts of cardio, called High-Intensity Interval Training. An American study found that this type of exercise increased fat-burning by 36 percent over the course of an hour-long session. As a bonus it also improved Cardiovascular fitness by 13 per cent.
Hence if you want to achieve results faster and at the same type build muscles, this type of training is meant for you. I will recommend that all the athletes and aspiring athletes should have this in their Fitness Regime.
More about H.I.I.T
High-intensity interval training (HIIT), also called High-Intensity Intermittent Exercise (HIIE) or sprint interval training, is an enhanced form of Interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 9–20 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.
A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise and the Instructor. The goal is to do at least six cycles, and to have the entire HIIT session last at least fifteen minutes and not more than twenty.
The original protocol set a 2:1 ratio of work to recovery periods, for example, 30–40 seconds of hard sprinting alternated with 15–20 seconds of jogging or walking.
HIIT is considered to be an excellent way to maximize a workout that is limited on time.