High-Intensity Interval Training, or HIIT, Is Your Weekly Secret Weapon for Trimming and Tightening Your Body.
The next time you’re in the gym, look at the dashboard of your treadmill (or elliptical or stationary bike). You see that colored bar chart showing what your heart rate should be to put you in the “fat-burning zone?” Ever wonder why reaching that rate was so easy (or why it seemed to take an endless amount of time to burn a decent amount of calories)? That type of training, where you slog along slowly for hours on end in the hopes of burning more stored fat, is like cooking a roast in a slow cooker—great if you have all day to do it, but nowhere near as efficient as firing up the grill and searing the sucker. And that’s exactly what you’ll be doing to your fat with our superfast fat-burning workouts, which use high-intensity interval training (HIIT).
As you learned in Chapter 1, HIIT workouts are built for speed. So they tap into every single muscle fiber, scorch tons of calories, and rev up your metabolism for hours (even days) afterwards. With these workouts you’ll be burning fat almost from the get-go by going faster and harder than your normal cardio rate. Sound intimidating? Don’t worry. You’ll only be doing these “sprints” briefly, for 30 seconds to 2 minutes. Then you’ll slow down to a normal speed. It’s an incredibly efficient way to get rid of extra pounds, explains Jason Talanian, PhD, who researched HIIT at the University of Guelph, Ontario. “HIIT elicits rapid skeletal muscle remodeling and increases your total exercise capacity—the ability to use oxygen and burn fat—in a fraction of the time than if you work out less intensely,” he says. That means you also make more muscle tissue and generate more fat-burning enzymes and hormones.
We’ve taken the HIIT principles and applied them to all of your favorite forms of cardio to create our superfast fat-burning workouts. Do one a week as the plan (see page 21) recommends. If you’re inspired, you can do more, but remember, these workouts are strong medicine, so cap them at three times a week, allowing a day of recovery in between. During the exercise, alternate between short high-intensity bursts, where you’re exerting yourself at, say, level 8 or 9 on a 1 to 10 scale, and longer medium-intensity sessions, where your effort will be more like a 6 on that same scale.
SPRINT AWAY FROM DIABETES
A study in Norway found that a high-intensity interval exercise program can reverse metabolic syndrome, the precursor to type 2 diabetes. Researchers compared 45 minutes of moderate exercise to an interval training program in which participants per-formed four 4-minute bouts at 90 percent of their maximum heart rate and found that HIIT workouts are more beneficial than the longer, slower exercise routines at preventing obesity, diabetes, and cardiovascular problems.
There are two ways to turn up the intensity on the treadmill: push the pace or jack up the incline. Here are two HIIT workouts to get it done whichever way you like best.
The Speed Demon uses sprints to fry fat, but we still recommend putting the incline at 1 (when it’s 0, it’s like you’re running downhill.) As you get fitter, you can increase the speed even more to make the workout harder, or add a percent or two to the incline. If you’re a beginner, you can lower the speeds by 1 mph, or as much as you need to stay within the recommended effort range.
TIME |
ACTIVITY |
SPEED (MPH) |
EFFORT (1–10) |
0:00 – 3:00 |
Warmup walk |
3.5–3.8 |
4–5 |
3:00 – 3:45 |
Sprint! |
7+ |
9–10 |
3:45 – 4:30 |
Brisk jog |
4.5–6.5 |
7 |
4:30 – 5:30 |
Sprint! |
7+ |
9–10 |
5:30 – 6:30 |
Brisk jog |
4.5–6.5 |
7 |
6:30 – 8:00 |
Sprint! |
7+ |
9–10 |
8:00 – 9:00 |
Brisk jog |
4.5–6.5 |
7 |
9:00 – 10:15 |
Sprint! |
7+ |
9–10 |
10:15– 11:15 |
Brisk jog |
4.5–6.5 |
7 |
11:15 – 12:00 |
Sprint! |
7+ |
9–10 |
12:00 – 12:45 |
Brisk jog |
4.5–6.5 |
7 |
12:45 – 15:00 |
Cooldown walk |
3.5–3.8 |
4–5 |
This workout uses the treadmill’s incline to simulate the challenge of hills. If you find it a little too high to start, simply take each one down by 1. As you become fitter and stronger, crank up the incline to conquer mountains (of calories!).
TIME |
ACTIVITY |
SPEED (MPH) |
INCLINE % |
0:00 – 3:00 |
Warmup walk/4–5 |
3.5–3.8 |
1 |
3:00 – 4:00 |
Small hill jog/8–9 |
4–5 |
4–5 |
4:00 – 6:00 |
Brisk flat jog/7 |
4.2–6.5 |
0 |
6:00 – 7:00 |
Medium hill jog/9 |
4–5 |
6 |
7:00 – 9:00 |
Brisk flat jog/7 |
4.2–6.5 |
0 |
9:00 – 10:00 |
Big hill jog/10 |
4–5 (if possible) |
7–8 |
10:00 – 12:00 |
Brisk flat jog/7 |
4.2–6.5 |
0 |
12:00 – 13:00 |
Peak! Fast walk/10 |
3.5–4 |
10 |
13:00 – 15:00 |
Cooldown/4-5 |
3.5–3.8 |
1–0 |
When you run long distances, your body actually becomes more efficient, so you burn fewer calories. These hard-hitting workouts help you shed pounds with minimal mileage by forcing your body out of its comfort zone and making it work in ways it rarely does. It not only boosts your speed and fitness, but also takes a quarter of the time! These workouts are designed to be done on a track (try your local high school or college).
The 200-meter dash (that’s halfway around the track) is the perfect leg-searing distance because you don’t have to hold back to finish. It’s just flat-out full throttle the whole time, followed by a recovery jog for one lap. Seasoned runners will be a little quicker; novice runners may take a little longer.
TIME |
SPEED |
DISTANCE |
0:00 – 5:00 |
Easy jog to warm up |
About 2 laps |
5:00 – 5:30 |
Dash |
Aim for ¼ to ½ lap |
5:30 – 7:00 |
Jog |
Aim for about 1 lap |
7:00 – 7:30 |
Dash |
Aim for ¼ to ½ lap |
7:30 – 10:00 |
Jog |
Aim for about 1 lap |
10:00 – 10:30 |
Dash |
Aim for ¼ to ½ lap |
10:30 – 13:00 |
Jog |
Aim for about 1 lap |
13:00 – 13:30 |
Dash |
Aim for ¼ to ½ lap |
13:30 – 15:00 |
Cooldown jog to walk |
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If you’re finding that HIIT workouts are a real pain in the butt, recruit some friends. Researchers at the University of Oxford found that people who train in groups can boost their pain tolerance more than those who work out alone. The scientists speculate that group dynamics during exercise may contribute to an underlying endorphin surge. We think people feed off the energy of others, which may be the same thing.
These one-lap wonders will challenge all your energy systems to the max. Unlike the half-laps, where you’re going full steam from the get-go, for these keep a little energy in reserve, just enough so that you don’t find yourself flagging at the end of the interval, but rather can finish a little stronger than you started. Seasoned runners will be a little quicker; novice runners may take a little longer.
TIME |
SPEED |
DISTANCE |
0:00 – 5:00 |
Easy jog to warm up |
About 2 laps |
5:00 – 7:00 |
Dash |
Aim for about 1 lap |
7:00 – 8:00 |
Easy jog |
Aim for about ½ lap |
8:00 – 10:00 |
Dash |
Aim for about 1 lap |
10:00 – 11:00 |
Easy jog |
Aim for about ½ lap |
11:00 – 13:00 |
Dash |
Aim for about 1 lap |
13:00 – 15:00 |
Jog easy to cool down |
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Whether you ride indoors or out, a bike is the perfect tool for superfast fat burning since there’s no pounding on your joints, just pure, unabated eye-popping effort. These workouts are designed for both a spin or stationary bike and a road bike. On a spin or stationary bike you’ll just be increasing the resistance. On a road bike you’ll be shifting into a larger gear.
These workouts get your calorie-burning motor running by becoming progressively harder until you’re at your ceiling (then you just hang on!). Gauge your intensity on a 1 to 10 scale. If you’re outside, you can use the average speeds as a guide. More experienced riders may pedal faster.
TIME |
ACTIVITY |
LEVEL (1–10) |
SPEED (MPH) |
0:00 – 3:00 |
Warmup |
6 |
10–15 |
3:00 – 5:00 |
Fast pedaling |
8 |
16–17 |
5:00 – 6:00 |
Chase pace |
9 |
18–19 |
6:00 – 6:30 |
Sprint! |
10 |
20+ |
6:30 – 9:30 |
Easy pedaling |
6 |
10–15 |
9:30 – 11:30 |
Fast pedaling |
8 |
16–17 |
11:30 – 12:30 |
Chase pace |
9 |
18–19 |
12:30 – 13:00 |
Sprint! |
10 |
20+ |
13:00 – 15:00 |
Cooldown |
6 |
10–15 |
If you’re outside and have access to hills, you can ride up them for a prescribed amount of time and then cruise back down and repeat. If not, or if you’re using a stationary bike, simply click into a bigger gear to increase the resistance. The goal is to make those pedals hard to turn during each effort while keeping the pedals turning around smoothly. Your speed will drop as the resistance increases, but you should be able to keep your pedal stroke fluid, not choppy. When the workout calls for a standing climb, rise off the seat for the duration of the interval. For seated climbs, stay planted in the saddle and increase your pace to pedal as quickly as you can.
TIME |
ACTIVITY |
LEVEL/GEAR |
INCLINE/RESISTANCE |
0:00 – 3:00 |
Warmup |
6 |
0–3%/Light |
3:00 – 4:00 |
Fast seated climb |
7 |
4–6%/Medium |
4:00 – 5:30 |
Seated climb |
8 |
6–8%Hard |
5:30 – 6:00 |
Standing climb |
9 |
8–10%/Very hard |
6:00 – 8:00 |
Fast and flat |
6 |
0–3%/Light |
8:00 – 9:00 |
Fast seated climb |
7 |
4–6%/Medium |
9:00 – 10:30 |
Seated climb |
8 |
6–8%/Hard |
10:30 – 11:00 |
Standing climb |
9 |
8–10%/Very hard |
11:00 – 13:00 |
Fast and flat |
7 |
0–3%/Light |
13:00 – 15:00 |
Cooldown |
6 |
0–3%/Light |
This perennial gym favorite provides a sweat-breaking, impact-free platform for high-intensity intervals. The following workout will push you through the machine’s toughest settings for a full-body burn. You’ll be increasing your speed, measured by the strides per minute indicator on the machine’s dashboard, and ratcheting up the resistance at the same time, getting a little faster and tougher with each effort until you are maxed out. Remember, don’t hold on to the rails, but rather pump your arms to keep your feet turning over as quickly as you can. If you have access to a machine with an incline feature, you also can add intensity by simulating some hill climbs. Just use the HIIT the Hills workout on page 175.
While the elliptical has always been known as a great tool for injury rehab, lately it has developed an unfair reputation as the machine for those who would rather read than sweat. True, you can take it easy on this device by hanging on to the handrails and allowing pedal momentum to do the work—but used properly, it can kick your metabolism into high gear. A new study from the University of Nebraska found that exercising on an ellipitcal trainer burns as many calories as running on a treadmill at the same level of effort. Oxygen consumption was also equivalent on both machines, but people’s average heart rates were actually higher when working out on the elliptical, possibly because the newness of the motion requires your muscles to do more balancing work. To keep your body guessing, alternate between both cardio machines.
TIME |
ACTIVITY |
SPM*/EXERTION (1–10) |
RESISTANCE |
0:00 – 2:00 |
Warmup |
130–140/5–6 |
3–5 |
2:00 – 4:00 |
Ramp (medium pace) |
150–180/7–8 |
7–8 |
4:00 – 5:00 |
Sprint! |
190/9–10 |
8–9 |
5:00 – 6:00 |
Steady |
150/6–7 |
7 |
6:00 – 8:00 |
Ramp (medium pace) |
160–190/7–8 |
7–8 |
8:00 – 9:00 |
Sprint! |
200/10 |
9–10 |
9:00 – 10:00 |
Steady |
150/6–7 |
7 |
10:00 – 12:00 |
Ramp (medium pace) |
170–200/7–8 |
7–8 |
12:00 – 13:00 |
Sprint! |
210/10 |
9–10 |
13:00 – 15:00 |
Cooldown |
130–140/5–6 |
3–5 |
*Strides per minute.
Water is 800 times denser than air, so doing the equivalent of sprinting across a pool burns fat like nothing else. This workout will shed inches off your body. Do the workout as prescribed, swimming the recommended stroke for the prescribed number of lengths and at a range of effort from 1 to 10. (Note: The workout is based on a standard 25-meter lap pool; Olympic-size pools are 50 meters. If you’re unsure of the size of your pool, ask the pool manager or lifeguard. One length is across the pool. One lap is across the pool and back.
FREESTYLE POINTERS
Better form means a better workout. Practice these fine points when learning to crawl.
1. Look at the bottom of the pool. Lifting your head causes your hips to drop and slows you down.
2. Be a fish. Practice swimming smooth and quietly without slapping the water, a sign of wasted energy.
3. When extending your leading hand, let is sink 8 inches before starting your pull. Imagine you’re wrapping your arm over a barrel and pushing it behind you.
4. Roll, baby, roll. Developing good body roll allows you to use your strong lats, core, and back muscles to drive your stroke and it helps you cut through the water efficiently. And breathing becomes easier. To learn proper rotation, practice kicking on your side with a pair of flippers and one arm stretched in front of you.
To get the most from your swimming intervals, build a more efficient (longer and faster) stroke. Try this drill: Take two strokes with your right arm, one with your left, one with your right, and then two with your left. Next, take one stroke each with your right and left, two with your right, then two with your left. Continue this pattern for 5 minutes. This helps you even out your stroke and find a good rhythm, says Keith Bell, PhD, of the American Swimming Association.
If you’re an experienced swimmer, add lengths or laps; if you’re a beginner, subtract lengths or laps.
TIME |
STROKE |
LENGTH |
EFFORT |
0:00 – 3:00 |
Freestyle/mixed kicking |
About 2 laps |
4–5 |
3:00 – 5:00 |
Freestyle |
About 2 laps |
6–7 |
5:00 – 5:45 |
Freestyle |
About 1 lap |
9 |
5:45 – 7:00 |
Freestyle/mixed kicking |
About 1 lap |
6 |
7:00 – 7:45 |
Freestyle |
About 1 lap |
9 |
7:45 – 9:00 |
Freestyle/mixed kicking |
About 1 lap |
6 |
9:00 – 9:45 |
Freestyle |
About 1 lap |
9 |
9:45 – 11:00 |
Freestyle/mixed kicking |
About 1 lap |
6 |
11:00 – 11:30 |
Breast |
About 1 length |
8–9 |
11:30 – 13:00 |
Freestyle |
1 lap + 1 length |
8–9 |
13:00 – 15:00 |
Back/mixed kicking |
About 1 lap |
4–5 |
If you haven’t skipped rope since you watched Sesame Street, you’ll soon see why boxers, who use this simple tool to enhance their footwork all the time, never seem to have an ounce of fat on their bodies. This workout mixes different kinds of jumps—alternating right and left feet, doing high double jumps, where the rope goes under your feet twice—to give your body different challenges between the fast bursts. In general, jump about 2 inches off the floor—just enough to allow the rope to skim the floor beneath your feet. Keep your elbows close to your body and stay on the balls of your feet.
CASH FOR SWEAT
Nothing motivates like material rewards. Promise yourself a splurge for not missing a workout session for 1 month. Or it may be even more effective to set up a penalty for missing them. “People will work twice as hard when money is at stake,” says Ian Ayres, economist and professor at Yale Law School and author of Carrots and Sticks: Unlock the Power of Incentives to Get Things Done.
How to Try It: Register your goal and credit card info at stickk.com. If you don’t do a predetermined number of workouts, the charity of your choice gets a payday that gets charged to your plastic. “This is even more effective if you give money to some-thing you don’t like,” adds Ayres. Diehard liberal? Set up your account to donate to a conservative group, and watch the pounds melt away.
TIME |
JUMP STYLE |
SPEED |
EFFORT |
0:00 – 1:00 |
Two-Foot Jump |
Moderate |
5–6/medium |
1:00 – 1:30 |
Single-Foot Hop |
Moderate |
7/medium high |
1:30 – 2:30 |
Two-Foot Jump |
Moderate |
5–6/medium |
2:30 – 3:00 |
Single-Foot Hop |
Moderate |
7/medium high |
3:00 – 5:00 |
Two-Foot Jump |
Fast |
8–9/high |
5:00 – 6:00 |
Two-Foot Jump |
Moderate |
5–6/medium |
6:00 – 7:30 |
Double Jump* |
Fast |
9–10/highest |
7:30 – 8:30 |
Two-Foot Jump |
Moderate |
5–6/medium |
8:30 – 10:30 |
Jumping Jacks** |
Moderate to fast |
8/high |
10:30 – 11:30 |
Two-Foot Jump |
Moderate |
5–6/medium |
11:30 – 13:30 |
Run Through*** |
Moderate to fast |
8–9/high |
13:30 – 15:00 |
Two-Foot Jump |
Moderate |
5–6/medium |
* Jump high enough to pass the rope under your feet twice before landing.
** Jump over the rope and land with your feet wide apart. Then on the next jump, land with your feet together.
*** Run in place while swinging the rope up and around.