Just 5-20 mins HIIT Workout: Activate Your Fat Burning Engine!

Today’s topic is how to utilize high-intensity interval training (HIIT) to achieve 24-hour fat burning. HIIT emphasizes that just 5 minutes of intense exercise can result in continuous fat burning for 24 hours, leading to more effective muscle growth compared to traditional weight training. It has become a popular fitness trend in Western countries and Japan, especially suitable for individuals who have tried various weight loss methods without success. But why is HIIT so remarkable? Below, we will delve into the details of the powerful fat-burning effects and reasons behind HIIT, and we’ll also feature a video by Japanese fitness YouTuber Mitomo Makoto on his self-created “High-Intensity Interval Training (HIIT)” routine. By the end of this article, you’ll have a comprehensive understanding of HIIT and be ready to join the world of HIIT workouts!

What is “High-Intensity Interval Training (HIIT)”? Before diving in, let’s first grasp the concept of “High-Intensity Interval Training (HIIT).” HIIT stands for High Intense Interval Training, and as the name suggests, it involves short bursts of high-intensity training. The term “high intensity” refers to achieving a heart rate of 80% to 90% of your maximum heart rate during HIIT exercises. This heart rate range induces breathlessness and a sense of difficulty in breathing, unlike the 60% to 80% heart rate typically required for effective regular exercises. Interval training alternates between periods of exercise and rest, and when both conditions are met simultaneously, it becomes “High-Intensity Interval Training (HIIT).”

Why can “High-Intensity Interval Training (HIIT)” sustain fat burning for 24 hours after exercise? Aerobic exercises like running and walking require a heart rate between 60% and 80% of your maximum heart rate to achieve effective workout results. This heart rate range allows for prolonged activity and primarily burns calories and fat. However, aerobic exercises alone do not engage muscle training.

As mentioned earlier, HIIT pushes the heart rate to 80% to 90% of the maximum heart rate during short exercise intervals. This level of heart rate induces breathlessness and difficulty in breathing. When the heart rate surpasses 70% to 80%, the body starts utilizing muscles and expending energy from calories and glycogen. While lengthy and intense anaerobic muscle training is challenging, short and repeated activities like HIIT allow even beginners to engage in muscle-strengthening anaerobic exercises.

Benefits of “High-Intensity Interval Training (HIIT)”:

1. Enhances Muscle Training During Exercise After a workout, the body experiences a state called Excess Post-exercise Oxygen Consumption (EPOC), where more oxygen is required than usual. “High-Intensity Interval Training (HIIT)” stimulates muscle repair after exercise, leading to elevated EPOC levels. This heightened EPOC effect can last for 24 hours, and the greater the exercise intensity, the longer fat burning persists. Even beginners can continue to burn fat after completing a HIIT workout.

2. Improves Deep Breathing and Autonomic Nervous System Regulation Breathing, often taken for granted, has a significant impact on weight loss. During exercise, conscious abdominal contractions and forceful exhalation are principles of HIIT training. Breathing is closely related to the autonomic nervous system. Anxious moods can lead to shallow breathing, which, when chronic, may contribute to issues like obesity, sleep disorders, fatigue, anxiety, and premenstrual syndrome. HIIT strengthens cardiorespiratory function, resulting in deeper breathing. The body naturally transitions to a resting state after intense exercise, thereby regulating the autonomic nervous system.

3. Develops a Body That Burns Fat Even While Eating Activities like sprinting that maintain maximum heart rate typically become strenuous after just 2 to 3 minutes. However, through short and repeated “High-Intensity Interval Training (HIIT)” sessions, such as performing 2 rounds of exercises within a single session, one engages in over 5 minutes of anaerobic exercise within 10 minutes. Anaerobic exercise enhances cardiorespiratory function, increasing blood, oxygen, and nutrient transport to the body’s extremities. This leads to improved basal body temperature, strengthened immunity, and a more resilient body. Enhanced cardiorespiratory function elevates basal metabolic rate, transforming the body into a fat-burning machine even during eating.

Who should avoid “High-Intensity Interval Training (HIIT)”? HIIT falls under the category of high-intensity exercises. It is not recommended for older individuals and those with heart, metabolic, or pulmonary conditions. Consultation with a physician is advised, especially for individuals with excessive weight or no prior exercise habits. For those inexperienced in exercise, partnering with a professional trainer for “High-Intensity Interval Training (HIIT)” sessions is a safer option.

Three Principles to Know Before Starting “High-Intensity Interval Training (HIIT)”:

1. Give Your Best Effort During Exercise / Perform 8 exercises, each lasting 20 seconds. During these 20 seconds, exert your maximum effort. Initially, follow your own pace and gradually increase your speed once comfortable. For experienced individuals, aim for the fastest and most intense movements.

2. Exhale Vigorously / HIIT weight loss relies on muscle training elements in exercise. When kicking or bending, it’s common to feel exhausted and have difficulty breathing. During such moments, consciously contract your abdominal muscles and exhale vigorously.

3. Stay Hydrated / After a 20-second intense exercise interval, there is a brief rest period, followed by preparation for the next movement. Remember to hydrate before and after exercise and during rest periods.