Burn Fat Fast with HITT Training
HITT training, also called high intensity interval training, describes an approach to the workout process that builds muscle and adds strength like any workout, but also targets the cardiovascular system, which provides an additional cascade of benefits. According to the volumes of research produced on the science of glucose metabolism, weight loss, and athletic conditioning, the HITT method appears to be the best way to burn fat for most healthy people. HITT training is efficient, effective, and doesn’t require much more than about 20 minutes per training session.
Best of all, HITT training supports a powerful heart and strong, slow, steady heartbeat. This improves oxygen and nutrition delivery to all the cells of the body, which has a two-fold effect: it supports general overall health, and it also increases the success and results that come from every other form of workout or athletic training drill.
So how does HITT training work? For detailed information about the biology and mechanisms of interval training, feel free to explore the Kbands training website. But in summary, HITT training works by elevating the heart rate from its resting state into the “fat burning zone”, the speed at which glucose metabolism is optimized. Before the heart reaches this rate, the body relies mainly on glucose and glycogen as fuel sources. But as the heart moves into the fat burning zone and approaches a rate about 40 to 60 percent of its maximum, the muscles begin to process fuel anaerobically, and if the heart rate stays elevated, the body transitions to fat as a primary fuel source.
HITT training workouts come in many forms, and in the video below, the Kbands trainings demonstrate an excellent high intensity workout that elevates the heart and burns fat efficiently.
HITT Training: The Best Way to Burn Fat
The first move in this HITT training set is called the high push up. This move targets large muscle groups, which is a fast and easy way to jump the heart rate from a resting to an elevated state. To get the most out of this move, viewers should add the extra resistance training element of the Kbands. When the bands are attached to the upper legs, the muscles need to work extra hard and the HITT training benefits of this move increase.
Viewers should stand with the Kbands in place and their feet wider than shoulder width apart, then they should lower their upper body toward the floor into a modified push up position. The knees should be bent and the body stay in balance as the push up is completed. The viewer should then stand all the way back up and raise the arms above the head before starting the move over. This HITT training move should be completed as many times as possible in 30 seconds.
HITT Training: Knee Lifts
The second move in this HITT training makes even more use of the resistance provided by the Kbands. Viewers should stand with one foot positioned behind the body and should then lift that leg forward while bringing the arms down from an overhead position. The knee should drive up, meet the hands, and then fall back as the arms go back over the head. This move will demand a high level of leg strength and cardio intensity. It should be completed at a rapid pace as many times as possible for fifteen seconds on the right side and then fifteen seconds on the left. Viewers should be sure to push the back foot all the way back as it returns to the floor and make sure the move covers the full range of motion. Each time the foot returns to the floor, the trunk should open and extend.
Viewers should relax for a full thirty seconds, but no more, between each of these HITT training supersets.
HITT Training: Modified Push Ups
After a 30 second rest break, viewers should step back into another set of intense modified push-ups as in the opening sequence. With the feet wide and Kbands in place, the arms should be lowered to the floor into a standing push up. This move requires balance and control, but it also requires speed, since its primary effects come from demands it places on the heart rate. 30 seconds of standing push-ups should be followed by a complete 30 second rest break before the next move.
The second set of modified push-ups should be followed by a second set of intense knee lifts, which should again be completed in 15 second intervals on the left side and then the right. After the second fifteen second set, viewers should breathe deeply and evenly through a final 30 second rest break before completing the entire series of both moves for the third and last time.
How Resistance Equipment Supports HITT Training
In this video, the athlete relies on the added resistance of the Kbands to help elevate his heart rate into the zone between 40 and 60 percent of the maximum, which provides the best way to burn fat. But the Kbands offer just one component of a complete resistance training system.
Other HITT training and interval training workouts offered on the Kbands Training website make use of resistance tools like the KB Powerbands and suspension training equipment like the KB Duo. In all of the workouts provided by the site, the added resistance of these simple tools helps to drive the heart rate up and improve the elements of conditioning that support workout success, like balance, coordination, control and overall muscle strength. A great workout program requires a blend of cardio and strength training, but lifting weights alone won’t provide the body with everything it needs. The biomechanical principles behind advanced resistance training allow the body to complete a full range of motion and can help athletes achieve their total fitness goals.
For more information about resistance, suspension, and high intensity interval training—and how all of these can contribute to weight loss, fitness and athletic performance—visit Kbands Training.com.