HIIT… No equipment needed!

Are you missing out on one of the most efficient ways to burn fat and build lean muscle?

High-intensity interval training, also known as HIIT, can be described as any workout that includes short bouts of intense activity followed by short to moderate bouts of low intensity activity or complete rest.

Wind sprints are a great example of HIIT. To do these, set up two points 40, 100, or 200 meters apart. After warming up, run a set number of sprints from point A to point B as fast as you can, resting 60 seconds between each sprint.

For conditioning work, dumbbell carries, sled pushes and pulls, slam balls, and the battle rope are all great tools that can be used in a HIIT format.

While you do burn some calories during HIIT, the real benefit comes afterward. After your body accesses its glucose and ATP stores, it must burn a high number of calories to return it to a normal physiological state. This is known as excess post-exercise oxygen consumption (EPOC). This post exercise calorie burn can last up to 24 hours after your HIIT session is over as the body works to repair muscle, balance out your hormone levels, and replenish nutrients. In other words, you burn more calories while at rest.

Other benefits include:



For more ways to burn fat while retaining muscle, read: How To Lose Fat Not Muscle

Committed To Your Health,

Online Fitness Coach Brian DonovanBrian Donovan is a certified fitness and nutrition coach, and the founder of Online Fitness Coach, LLC – an online fitness program where clients get direct coaching and personally tailored training and nutrition plans. Coach Brian was voted Chicago’s “Best Personal Trainer” by Chicago Reader magazine, Best Of Chicago 2014 edition. He has been featured in magazines such as Muscle & Fitness, Chicago Reader, Voyage Chicago, and The PTDC as well various other health and fitness blogs.

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