You will exercise 6 days per week in a method that burns fat, sculpts your body slim and maximises the ‘aferburn effect’ which is the rate at which you burn fat long after your exercises session has finished.
If you can complete your session before breakfast this optimises your fat burning! All you need to do is 20 minutes HIIT workout with a 5 minute warm up and 5 minute cool down. I like to do 20 mins on a bike or rower; I do 30 seconds high intensity followed by 60 seconds medium intensity.
LOSE 6 TIMES MORE BODY FAT
A study from Australia reported that females following a 20-minute HIIT program, consisting of 8-second sprints followed by 12 seconds of rest, lost six times more body fat than the group who followed a 40-minute cardio program performed at a constant intensity of 60 percent of their maximum heart rate.
NO REST FOR YOUR METABOLISM
A 1996 study from Baylor College of Medicine (Houston, TX) reported that subjects who followed a HIIT workout on a stationary cycle burned significantly more calories during the 24 hours following the workout than those who cycled at a moderate steady-state intensity.
LOSE 100 MORE CALORIES
In a study presented at the 2007 annual meeting of the American College of Sports Medicine by Florida State University (Tallahassee), researchers reported that subjects who performed HIIT burned almost 10 percent more calories during the 24 hours following exercise as compared to those who performed continuous steady-state exercise, despite the fact that the total calories burned during the workouts were the same.
In addition to the increase in resting metabolism, research confirms that HIIT is effective at enhancing the metabolic machinery in muscle cells that promote fat burning and blunt fat production.
Another benefit of HIIT is that you can do it almost anywhere with any piece of equipment—or without any equipment at all! Although it can be, HIIT does not have to be done on gym cardio equipment. The possibilities are virtually limitless. You can use it with a jump rope, with weights, with strength bands, with your body weight.