High-Intensity Interval Training Workout for Weight Loss

High-Intensity Interval Training or HIIT is a style of cardio exercise that helps you do more work in a shorter amount of time. While it is more efficient than your 1-hour walk on the treadmill, it is extremely challenging. Remember to slowly start this high-intensity interval training workout for weight loss.

How does it work?

You essentially break up your workout into phases; work and rest. During your work phase, you are giving maximum effort. The rest period is when you rest or continue to move at a low-intensity pace.

This workout will change the work and rest phases every two weeks and will keep you challenged and allow your body not to adapt quickly.

Studies on HIIT show that it is far superior for maximum weight loss while taking less time to complete than more traditional weight loss training programs.

Example High-Intensity Interval Training Workout for Weight Loss:

Weeks 1-2

• 15 seconds of high-intensity exercise
• 60 seconds of rest
• 8 sets total

Weeks 3-4

• 30 seconds of high-intensity exercise
• 60 seconds of rest
• 10 sets total

Weeks 5-6

• 30 seconds of high-intensity exercise
• 30 seconds rest
• 12 sets total

Weeks 7-8

• 30 seconds of high-intensity exercise
• 15 seconds rest
• 14 sets total

Different Types of Exercise for High-Intensity Interval Training

• Jumping Rope (Check out the Weighted Jump Rope I use called the Cross Rope here to get extra results)
• Stationary Bike
• Running
• Jumping jacks
• Jump squats
• Running in place

Use an App

I recommend using a free interval training timing app to keep myself on track. You can download quite a few, but I have found the best results using the Interval Timer app, which can be found on the Apple iTunes store.

Don’t Forget About Your Nutrition

Remember that working out is only part of the battle; healthy nutrition will ultimately determine your success versus exercise alone.