March 01, 2018

HIIT (High Intensity Interval Training) Workouts for Burning Fat, also known as anaerobic exercises, is not new. High-intensity interval training most of time is implemented by high-level professional sports athletes, such as in ice hockey or football. They have a strong focus on this because it is one of the best ways lose weight and build muscle to reach your maximum fitness ability.

Anaerobic Exercise vs Aerobic Exercise

This is a quick review of the difference between aerobic and anaerobic training. Firstly, aerobic work allows us to use the oxygen we breathe in to meet our energy demands during exercise. It is simple cardio work where we can go on for upwards to one hour and not feel extremely tired. Aerobic exercises only work us to approximate 60 to 70% of our maximum heart rate. This sort of aerobic running, swimming or cycling is part of improving our overall stamina and is known by most in the fitness community.


Anaerobic training is at a much higher pace than simple cardio training. The term “anaerobic” literally means “without oxygen. High-intensity training means our heart rate increases up to 80 to 95% of one’s max heart rate. At this exercise level, you can only withstand this stress for about thirty seconds to two minutes. If it is beyond two minutes, you will be forced to decrease the pace down to an aerobic rate.

This sort of high-intensity training has two major benefits: quick weight loss and strengthens muscle tone. This method is gaining popularity with fitness trainers due to its effectiveness.

For those who would like to try it out, but are not sure how, I’ve devised an anaerobic routine for those who would like to do this training at home. I’m guaranteeing you will sweat more than you’ve ever sweat after this workout!

High-Intensity Interval Training Routine at Home

1) Push Ups for 45 seconds (put your feet up on an elevated surface for increase difficulty).

2) Knee Tuck Jumps for 45 seconds (land gently on your feet).

3) Leg Split in Push Up Position for 45 seconds (assume push up position with legs together. Open and close legs back together at a quick pace).

4) High Knees for 45 seconds.

5) Jumping Lunges for 45 seconds (begin in the lunge position, jumped up and alternate legs, and land with the other leg in front in lunge position).

Between each exercise, take a recovery time of 5-10 seconds. This time is for rapid recovery. During recuperation, allow yourself to take strong deep breaths to regain strength, energy and oxygen.

After the completion of the set, allow yourself 2 minutes of recovery time. Repeat the routine 3-4 times for a top quality workout.

Make it a goal to perform this routine 2-3 times a week. Ensure that you get one day of rest in between workouts.

In the beginning few weeks, you may be very tired after completing the routine and require a few days of recovery. This sort of fatigue comes from the lack of oxygen we take in during the workout, and we are not used to the oxygen deprivation. I would recommend doing this routine at a slower pace for the first few weeks. In approximately two weeks, your body will adapt to this sort of exercise and function better under these circumstances.

In the end, high-intensity interval training is not suitable for everybody. It’s tough, and it takes a strong commitment and mental strength to endure these challenging fitness routines. If you look at the popular workout program “Insanity”, it is an intense exercise regimen. If you can fight through it, the results will show signs and in a short period.