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10 Rules of Fat Loss

High Intensity Interval Training

High Intensity Interval Training

HIIT stands for High Intensity Interval Training. Well, what exactly is that and how does it work? Let me explain.. but first let me use an illustration.

When you’re in your car, when do you burn more gas.. when your going 70 on the highway just cruising, or when the light turns green and you go from 0 to 50?

 You burn more gas when you go from 0 to 50 because it takes more energy to go from not moving to moving rather than keeping up a pace! It’s the same with our bodies, we burn more calories when we step on the gas!  Our heart rate is like the speedometer, so we want to bring our heart rate up and down because we want to burn more energy unlike in our car where we try and ave it.  So in other words, we want to add sprinting to our cardio routine, and INTERVALS. An interval is a period of time while doing cardio that you push your body pretty hard and keep it there for just a little while, but then the key is to slow down and let your heart rate go back down. The reason we want your heart rate to go back down, is so we can raise it again! You burn more calories bringing your heart rate from 90 to 180, than you do from keeping a steady pace with a heart rate at 155.  I think you get it!

The key here is to confuse your body! Jogging for an hour will not confuse your body at all. With each interval you have 3 variables you can play with to confuse your body; Speed, Incline, and Duration. With each interval you do, you should change one or 2 or maybe all three of these variables to make each interval harder than the last. Depending on what type of shape you are in, your intervals should be between 30 seconds and 3 minutes.

Lets say you do your first interval for a minute at a speed of 7.0 and an incline of 2.0.  A good idea for the next interval could be keeping the speed and incline the same but doing it for 1 minute and 30 seconds. Or you can keep it at a minute but bump the speed up to 8.0. And the same goes for the incline becuase the incline makes it tougher as well!

Besides the fact that HIIT has been proven to get amazing fat burning and incredible V02 level increasing results, one thing I love about it, is you get your cardio done much quicker. You should only perform interval training for between 10 to 25 minutes. You can go longer if you really want to, but 25 minutes is all you need. If your pushing yourself harder and harder, you can make 10 to 25 minutes really count no matter what your fitness level!

Now I’m not saying that this is the only type of cardio you should do from here on out. Remember I can’t stress enough how important it is to confuse your body. By adding HIIT to your routine, you will be gaining better results from your low intensity long duration cardio training. Your body will get confused going from one day jogging for 45 minutes to doing intervals the next day for 20 minutes. Keep your body guessing from workout to workout and I promise you will get the results you’ve been looking for!!

Please contact me if you need more information or have any questions about this or anything health and fitness related.

Keep checking back here at Hollywood Fitness for all you would need to know to get in the best shape of your life!

God Bless, I hope you all enjoy good health!!

Written on January 24th, 2012 , Blog, Workout Tips

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    […] ArticlesThe After Burn Effect!What Is HIIT?How Fiber Helps Aid Fat LossTips For Speeding Up Your MetabolismLower Back Pain- What You Must Know […]

    February 1, 2012 at 4:20 PM
    Milasol commented

    you should write a post on sleep. i elrlay dont like to miss my training sessions but if i stay up elrlay late for class, what is the better thing to do? sleep or come to the session? like how much sleep is not enough. the usual 8 hours is always the one ppl say but how much less can you go and still call it ok to come in and work out. there are many nights where i would get around 4 hours of sleep if i chose to wake up and come into training. so often i cancel my registration the night before the training session because of this. but there are many nights where i get 6 hours. is that ok? you should write a post on this or just let me know. either one.

    March 17, 2012 at 8:54 AM
    Helpin commented

    anyone who gives you a straight ewansr is lying to your face. bodyfat has to do with your diet and your exercise routine. body fat doesn’t burn away from just one area of your body and stay on others, it doesn’t work that way. you gotta burn more calories than you take in to lose weight, simple as that. how long would it take do get a sick pack if you didn’t eat any food at all and worked out 23 hours a day? probably only a couple of days!!!! but that would be stupid.

    March 18, 2012 at 9:34 PM
      Neha commented

      Hey man, great workout. I use a saimlir routine, but do a 1 minute interval of skipping rope between each exercise. My circuit is hindu squats, hindu push-ups, zero momentum sit-ups, mountain climbers (50 total), then burpees. It’s a real challenge and will wear you out fast. I do a lot of weight training, but have always been a fan of Matt Furey and other bodyweight gurus. These exercises are great for building real endurance and explosiveness in a fight, on the field, or whatever. Kudos

      June 20, 2012 at 10:22 PM
      Coralyn commented

      Free knwoeldge like this doesn’t just help, it promote democracy. Thank you.

      June 23, 2012 at 11:14 AM

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