HIGH INTENSITY INTERVAL TRAINING (HIIT) AND WEIGHT LOSS
At our Medical Weight Loss Clinic in Tampa , exercise is included in every weight loss plan in some form or the other. For those who could HIIT exercise is a very effective way to burn fat and lose weight.
High-Intensity Interval Training (HIIT) is a form of cardiovascular exercise that alternates between short bursts of intense activity and periods of lower-intensity exercise or complete rest. The goal is to push your body to its maximum effort during the high-intensity phases,
which typically last from 20 seconds to a few minutes, followed by a recovery period that can range from 30 seconds to a couple of minutes.
The structure of HIIT workouts can vary, but follows a basic format as follows.
A period of high intensity. The high-intensity intervals involve maximum effort, such as sprinting, jumping, or fast-paced bodyweight exercises like burpees or squats, followed by an interval.
Work-to-rest ratio is a key component, with intense bursts followed by rest or active recovery intervals. For example, you might do 30 seconds of sprints followed by 1 minute of walking or light jogging. HIIT workouts are typically shorter than traditional steady-state cardio sessions, usually lasting between 15-30 minutes. Despite their shorter duration, they can be just as effective, or more so, for improving fitness and burning fat.
HIIT workouts offer variety and can incorporate a wide range of exercises, including running, cycling, bodyweight exercises (like squats, push-ups, burpees), or even weightlifting. This variety makes the workouts more engaging and adaptable to different fitness levels.
Due to the intensity of the workout, HIIT can lead to a high calorie burn during the session and continue to burn calories even after the workout ends, thanks to the afterburn effect (EPOC).
HIIT is popular because it provides an efficient, time-saving way to improve cardiovascular fitness, strength, endurance, and flexibility, while also promoting fat loss and improving overall health.
HIIT for Weight Loss
High-Intensity Interval Training (HIIT) can be highly effective for weight loss due to several key factors, first of which is increased calorie burn.
HIIT involves short bursts of intense exercise followed by periods of rest or lower-intensity exercise. This structure helps burn a significant amount of calories in a short amount of time, contributing to a calorie deficit, which is essential for weight loss.
HIIT also has an after-burn effect. It increases your metabolism even after the workout is over, a phenomenon known as Excess PostExercise Oxygen Consumption (EPOC). This means that your body continues to burn calories at an elevated rate for hours after the workout, enhancing overall fat loss.
Studies show that HIIT can increase the body’s ability to burn fat for energy (improved fat oxidation), particularly when compared to steadystate aerobic exercise. It targets both fat stores and improves your body’s ability to utilize fat as fuel during exercise.
HIIT is typically done in a short amount of time often 20-30 minutes while still providing similar or even greater benefits than longer, moderate-intensity exercise sessions. This makes it an effective and efficient workout for individuals with limited time.
Unlike some forms of steady-state cardio that may lead to muscle loss, HIIT can help preserve and even build lean muscle mass, which is important for maintaining a higher metabolic rate. More muscle means more calories burned even at rest.
HIIT can be adapted to various fitness levels and can incorporate a variety of exercises and intensity, which keeps the workouts interesting and challenging. It also helps avoid workout plateaus by continually pushing the body to adapt to different intensities.
In summary, HIIT promotes fat burning, boosts metabolism, and is timeefficient, making it a powerful tool for weight loss when combined with a balanced diet and consistent exercise routine.
At Vital Advanced Medical Center’s Medical Weight Loss Clinic in Tampa, our providers, certified in Obesity Medicine, work with patients to incorporate exercise into their weight loss program for long lasting results.