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By Michael J. Fitzpatrick, Certified Fitness Trainer

Wouldn’t it be great if there was a way to reduce the amount of time spent doing cardio, rev up your metabolism and continue burning fat for hours after training? Well, you’re in luck – High Intensity Interval Training (HIIT) can do just that. This type of intense cardio has been shown, in studies, to burn up to nine times more fat than traditional, moderate speed cardio. HIIT can be done several ways.

First, pick a piece of cardio equipment that you are comfortable with. You can even do some sprints while running outside. Warm-up at a comfortable intensity level for about 3 to 5 minutes, then crank up the intensity for about 20 to 30 seconds. You will need to push yourself beyond your comfort zone and really challenge yourself during these 20 to 30 seconds. Then reduce the intensity to your warm-up level for 1 minute. Once the minute is up, crank it back up for another 20 to 30 seconds followed by your minute of low intensity. Continue to go back and forth from high to low intensity for about 4 to 12 minutes, depending on your fitness level. Allow about 2 to 3 minutes at the end for a cool down, gradually decreasing your heart rate.

HIIT is not for everyone and should not be done more than four times per week. Do not attempt this intense cardio if you are extremely over weight or have any kind of heart condition. Please consult your physician before starting any new exercise program. HIIT is intense, revs up your metabolism and adds variety to your training program. For personal training with Michael at the Delaware location, please contact him via email at semperfi3@bright.net to set up a consultation.

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