The Best Body Hacks To Get Your Sexy Back In Less Than 60 Minutes Per Week
Looking for body hacks to get results faster in less time?
Have you tried or thought about trying a High Intensity Interval workout? High Intensity Interval Training (HIIT) is becoming more and more popular and with good reason. Even the New York Times is getting in on why HIIT could be the workout you’ve been looking for. Maximise the results of your workout in the shortest amount of time possible!
We live in a super busy society where we have less and less time to get more and more done. So body hacks that take less time for better results? Letting you get on with the more important things? Yes Please!
So what exactly is HIIT?
HIIT is a training technique where you do intense bursts of exercise to your maximum capability for a short time period followed by short, mild recovery periods. Think sprinting as hard as you can for 30 seconds followed by 1 minute of slow jogging and repeating for 20 minutes. Sounds easier than running for an hour? Maybe not. These workouts are very intense, but they sure do save time and the potential benefits are awesome.
What are the benefits of HIIT?
The benefits of HIIT are far longer lasting compared to other cardio workouts.
1. Fat Burning
HIIT workouts speed up your metabolism and have you burning more calories and not only during the workout. Your body will continue to burn calories up to 24 hours after your training session. This means that you are still burning calories while working at your computer or while having coffee later in the day.
But the key to effective HIIT is in the intensity of the workout. You need to make sure you are working as hard as you can for the intense bursts. While your body is working at its max its need for oxygen increases and creates an oxygen shortage. Your body then spends the rest of the day still working to recover from the workout which is referred to as excess post-exercise oxygen consumption (EPOC) which continues to help you burn calories and fat as your resting metabolic rate (RMR) is raised.
This after burn effect is why intense exercise helps you burn more fat than with slow long workouts. Your body is working harder even after you are done. So add some HIIT to your weekly exercise routine to help you lose weight faster.
2. Quick and Convenient
Have you ever used the excuse ” I don’t have time to workout”? HIIT workouts can be done in 30 minutes or less.
In fact even just 5 minutes a day will have you noticing the benefits.
There are a range of exercises you can do from sprints to squats and there are a bunch of new apps and online programs that you can follow so you can mix up your workouts. Most are generally done with only your bodyweight as the focus is on getting that heart rate up. So HIIT can be done anywhere; outside or inside, even in your hotel room if you’re on the road travelling. No equipment required.
3. Can Improve Markers Associated With Obesity & Diabetes
A number of studies have shown that HIIT can help reduce chronic inflammation associated with obesity through its effect on fat burning.
There have also been studies, which suggest that this form of training may be potentially beneficial for the improvement in a number of conditions including diabetes and metabolic syndrome.
(Make sure you see your healthcare professional however prior to starting any new workout regime including HIIT)
Why is HIIT effective? (The Science behind it)
So what is the difference between interval training and endurance training that makes HIIT so effective? Well it has to do with the way your body produces energy in the absence or presence of oxygen. Your anaerobic and aerobic systems.
Your anaerobic systems produces energy in the absence of oxygen so energy for use when you are doing high intensity short duration exercise. Your aerobic systems produces energy in the presence of oxygen and therefore relay on the availability of oxygen to create energy. These systems are vital for any activity that is to be maintained for a long duration such as endurance training.
With HIIT you are alternating between the two energy systems. High intensity for short bursts followed by a recovery period of low intensity.
Research has shown that HIIT may be more effective at reducing body fat and improving other health indicators than other types of exercise. Consistent HIIT was also shown to lower insulin resistance, increase both aerobic and anaerobic fitness, and increase metabolic activity.
Fat Loss
One of the main reasons why HIIT training may be so effective as a fat burner is that it produces the excess post oxygen consumption that increases your resting metabolic rate for up to 24 hours after the workout.
Numerous studies have shown increased fat loss with HIIT when compared to endurance training including the following:
- The journal of Obesity showed that over a 15-week period participants lost more belly fat and reduced totally body fat composition using HIIT when compared to steady state exercise.
- Participants in a study at the University of Guelph in Canada showed a dramatically improved fat and carbohydrate burning process within their bodies with HIIT training.
- A study published in the journal of sports medicine and physical fitness this year had thirty-nine participants complete an 8-week program of either regular gym workouts or HIIT combined with conventional training. The HIIT group reduced fat levels and improved cardiorespiratory fitness levels.
- Another study (presented at the 2007 Annual Meeting of the American College of Sports Medicine) showed those that performed HIIT cardio burned almost 10% more calories during the 24 hours following exercise than those completing the steady state exercise despite the fact that the same number of calories were burned by each type of workout.
Numerous other studies in countries around the world are showing similar benefits from a HIIT workout including:
- Increases in resting metabolic rates for up to 24 hours after HIIT
- Improved insulin sensitivity and fat oxidation in the muscles
- Significant spikes in growth hormone levels (which aid in fat loss) and catecholamine levels (chemicals your body produces to directly induce fat mobilization).
- Post-exercise appetite suppression.
The bottom line is HIIT burns more fat faster than other cardio exercise.
Improved Fitness & Athletic Performance
Think the best thing to do to train for a marathon is to run long distances? Studies have also shown the benefits of HIIT to athletic performance. While running long distances is an important part of your training, adding in some HIIT can significantly improve your anaerobic and aerobic fitness and improve endurance.
Studies including one in presented at the College of Sports Medicine Annual Meeting showed that HIIT can improve aerobic capacity. This 2011 study showed that 2 weeks of HIIT improved aerobic capacity as much as 6-8 weeks of regular endurance training. That’s a great way to turbo charge your endurance training!
Another study involving cyclists showed that that after 8 weeks of doing HIIT the participants could cycle twice as long as they could before at the same pace. Another study published in the Journal of Applied Physiology showed after two weeks of undertaking HIIT participants doubled their endurance.
How to do it?
There are so many ways that you can do a high intensity workout so mix it up to keep yourself motivated, interested and your muscles working on new and different movement.
Ideally you can allocate 20 minutes at least 3 times a week to a HIIT workout however you will start to see the benefits even if you can just allocate 5 minutes 3 times a week. The key is to get started and just squeeze in a quick HIIT wherever you can.
There are a number of apps and online programs you could also try including the 7 minute workout (for best results repeat this workout three times to get a great 21 minute workout in).
Here are some ideas to get you started:
If you are into running or cycling try sprinting or cycling at maximum capacity for 30 seconds followed by 1 minute of slower jogging or cycling. Keep repeating for 20-30 minutes.
Or try out one of these X-iser machines that are super easy to use and an awesome HIIT workout!
Try doing the following exercises for 45 seconds, followed by 15 seconds rest. After completing a full set of the exercise below, take a 1 minute rest. Then repeat the full set another two times.
- Squats or Jump Squats
- Burpees
- Push ups
- Jumping Jacks
- Tricep Dips
- Crunches
Or use a skipping rope or your elliptical or mountain climber machine at the gym to mix it up further!
Want to learn more body hacks for busy people that can help you burn fat, increase energy & skyrocket your productivity? We have put together a super easy resource for you to get all our best strategies so you can maximise your health and performance! Click the link below to get immediate access.
Do you currently use HIIT as part of your fitness regime?
Have you seen some great results that you would be happy sharing with us? Or any other body hacks you love? We would love to hear from you in the comments below so let us know what you think of HIIT!
Sources:
Steven E. Shoelson & Allison B. Goldfine. Fanning the Flames of Obesity-Induced Inflammation. Nature Medicine. 2009 [http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4097148/]
Stephen H. Boutcher. High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity. 2011. [http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/]
Talanian J.L. et. al. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Journal of Applied Physiology. 2007. [http://www.ncbi.nlm.nih.gov/pubmed/17170203]
Laursen, P.B & Jenkins, DG. The scientific basis for high-intensity interval training: optimising training programmes and maximising performance in highly trained endurance athletes. Sports Medicine. 2002. [http://www.ncbi.nlm.nih.gov/pubmed/11772161]
Peake, J.M et. al. Metabolic and hormonal responses to isoenergetic high-intensity interval exercise and continuous moderate-intensity exercise. American Journal of Physiology. 2014. [http://www.ncbi.nlm.nih.gov/pubmed/?term=HIIT+Human+growth+hormone]
Godfrey, R.J. et. al. The exercise-induced growth hormone response in athletes. Sports Medicine. 2003. [http://www.ncbi.nlm.nih.gov/pubmed/12797841]
Giannaki, C.D. et. al. Eight weeks of a combination of high intensity interval training and conventional training reduce visceral adiposity and improve physical fitness: a group-based intervention. The Journal of Sports Medicine and Physical Fitness. 2015. [http://www.ncbi.nlm.nih.gov/pubmed/25567049]
