If you want to make a change in your body's composition (percentage of fat versus muscle), HIIT training is the way to make it happen.

HIIT training is not a new concept (it was used as early as 1910), but it's definitely been revived in the last few years. Just in case you have no idea what I'm talking about, HIIT stands for high intensity interval training. Short bursts of extremely high intensity exercise where your heart rate is 85-90% of its max, followed by very short breaks, during which your heart rate gets closer to 60-70% of max. Athletes have been using this type of training for years to improve their recovery time, their body's ability to use oxygen efficiently, as well as speed and agility improvement. The science and studies behind it are solid and extensive.

HIIT training is not for everyone here's what you need to know:

1. How often you do it matters. Studies have found that the most effective way to use HIIT training is 2 to 3 times per week, no more than 30 minutes per session. This allows you to maximize the benefit without incurring any of the negative consequences of over training.
2. HIIT training is so effective because it causes your body to not only burn calories during the exercise session, but for many hours after. As you exercise at high intensity levels, your muscles use up all of their stores of glucose (the energy that we store in our muscles). The glucose is then replaced in the hours after the training session has ended by breaking down your fat stores, burning calories as it does.
3. HIIT training is not ideal for beginners. You must first have a basic level of physical fitness and activity. If you are brand new to exercise or have not exercised recently, HIIT training can be dangerous and cause injury. HIIT training is best for people who have been training for at least 2 or 3 months at a moderately active level, have hit a plateau and are no longer seeing results like they were when they first began exercising. HIIT training is definitely not recommended for pregnant women and can be challenging to accomplish for those who are not able to withstand impact in their training. It is possible to use HIIT training on a stationary bike without impact, however most other forms include some impact.
4. You need a heart rate monitor. The benefits are primarily based upon achieving high heart rate levels for very specific periods of time. The monitor allows you to track this more exactly. It's possible but less effective to do without. These intervals can also be measured based upon perceived exertion. If a person is completely breathless, they are usually in the 85-90% heart rate zone.
5. You must refuel. HIIT will leave your muscles depleated and broken down. They need protein and water to rebuild themselves. High-quality protein without fillers or sugar/sugar substitutes. I created a line of supplements for this reason. They're high-quality, flavored with Stevia, and zero fillers. Check them out here.
   

HIIT is hard. But it's also addicting. The endorphin high, the sense of accomplishment, and the rapid changes in your body will keep you hooked. As with everything in the health and fitness world, this is one piece of the puzzle. The secret is creating an effective plan that includes all the pieces to help you create a body that you love and understand. Check out our other blog posts for the other pieces to the puzzle.