How to Max Out HIIT
If there’s ever been a workout that’s demonstrated to deliver fast, insane results, it’s high-intensity interval training like Tabata ( go all out for 20 seconds, rest for 10, repeat eight times total) and other as-many-repsas-possible routines. And those benefits: increased cardio capacity, stronger muscles, lower blood pressure, and less body fat. The fitness gains are likely due to the heart’s enhanced pumping capacity, says Dr. Martin Gibala, the author of The One-Minute Workout. Your heart has to not only gun it but also pump more blood per beat—a combo that makes it grow stronger, so you can go harder. As for the bodyfat effect: It’s about more than just the calorie burn. High intensities also let loose a surge of fat-mobilizing hormones, freeing body fat to be used as workout fuel. How much HIIT does it take to level up and also change your body composition? According to a new review of 65 HIIT studies in the British Journal of Sports Medicine, three times a week does it if you keep at it 12-plus weeks. Start your HIIT habit here. Stick with the Tabata session below from Insanity creator Shaun T, or mix it up with any of the great tips we’ve rounded up for you.