Day 29 – HIIT Training – Your Few Minutes Fitness Hack

Hello friends.

It’s day 29, and if you’re still here, then it’s a sign that you were interested to make real changes in your life. Tomorrow the challenge will end, but before finishing it, I have a good stuff for you.

With the title of the video, you got the idea. Yes, it’s HIIT training in your list. But that’s not all. I still have a gift for you. A pdf format guide that has every single tips and guide in the 30 day challenge. It’s a gift so go through the content again. I have shared the link in the content below (or can try Instagram, or other medium)

You can go through it later.
Let’s get started with HIIT Training.

Before that, let’s explore the benefits.

1. More Results in Less Time

More output in less time is the first reason to add an HIIT workout.

Lack of time is often the reason major aren’t able to continue their fitness routine. But including HIIT in their routine will help get most in less time.

The benefits of fitness routine are listed ahead, but high intensity exercises can give you more in less time. If you’re planning a fitness routine, you should try HIIT training in your routine.

20-30 minutes of routine will surpass the low intensity 1 to 1/2 hour workout.

The benefits are vast, so let’s explore them.

2. Effective Weight Loss

Weight loss and weight management — You can get best results with good HIIT plans. Studies have found that it is more effective than moderate cardio routine, such as running or cycling.

It’s an effective way to stimulate physiological phenomenon called EPOC, or to give it its full title Excess Post-Exercise Oxygen Consumption. It is also known as After Burn Effect.

In simple term:

Body burns stored fat at a higher rate even after the workout. No one can say how long it last but it’s the best move to burn stored fat.

If you’ve been struggling to burn the last layer of fat, HIIT exercise can give a better edge.

Do you know?

HIIT also decreases abdominal fat especially the subcutaneous abdominal fat. It’s the stubborn and deep fat which are tough to lose. 

While the other benefit will be enough to convince to get into your routine.

3. Improved Cardiovascular Fitness

High intensity training can lead to greater improvement in cardiovascular health when compared to low intensity exercise.

Improved cardiovascular fitness not only benefits in sports but also boost health. With better cardiac function, there is a lower risk of heart-related health complications.

4. Increase Levels of Human Growth Hormone

Human Growth Hormone (HGH) is also known as the Juice of Youth. It is a vital component of the endocrine system.

In childhood and adolescence, it promotes growth in height and physical structure.

While in adults is helps in maintaining lean muscular body mass, strengthens bone, stimulates hair and nail growth.

From the age 30, the production of HGH decreases. It’s a natural process in which HGH and other youth hormones become short in supply. HIIT exercises has been found to increase HGH over 700 percent. The reason behind the factor is the use of fast-twitch muscle which release HGH. During high intensity training, we use fast-twitch muscle 5-4 times in a single workout.

Some other things to add in routine to increase HGH

1. Get quality sleep
2. Avoid sugar after workout

Tip of warning: Avoid any sorts of pills, needle or cream until your general practitioner recommend under certain conditions. You body is the best medium to rely for HGH.

5. Enhanced Blood Quality

HIIT training positively impacts quality of blood.

It increase body’s ability to absorb oxygen

Reduce LDL (bad) cholesterol

Increase the production of HDL “good” cholesterol

Improves flow of blood to heart and lunges

6. Improved Brain Function

High intensity training also improves brain health as it increases BDNF.

BDNf (brain derived neurotrophic factor) are hormones that help neurons communicate.

These hormones are linked to learning and memory. There is a good thing about it — it can protect against age-related cognitive decline.

Other list of benefits that comes with HIIT Training are

1. It can slow ageing.
2. Improves mood
3. Cut stress hormone, cortisol
4. It improves complete movement as the workout target’s complete body movement from joints to muscles.

Before you start with HIIT

1. Consult your fitness trainer while making sudden changes
2. The workout should be challenging but not painful. Stop when you feel pain. Rest, recover, and modify the routine.
3. Start with a warmup and end with stretching and cardio exercise
4. Do it on an alternate day. HIIT training utilises heart to its maximum capacity. Even heart needs time to rest and recover just like other muscle. Go light following the next day
5. If you have any health condition first consult a doctor, dietician and trainer.

The best start is not maximum you can do, but it’s with the least risk. GO SLOW. Start with less and keep progressing — both time and intensity.

You can try with or without any equipment. In this video, I will go through bodyweight, but I will dedicate a whole section on HIIT or say Intensity training.

We will see how simple exercise we have been doing can be used in HIIT.

Workout Routine