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7 reasons to smash a HIIT session this week

Posted by Joe Wicks in Fitness

High Intensity Interval Training, also known as HIIT, is my favourite type of workout and it's the most effective training method for burning fat. Not only does it get your fat burners fired up like nothing else, but it also boosts your metabolism and will get you super fit by improving your cardiovascular fitness.

For a new HIIT workout every week that you can do at home, subscribe to the Body Coach TV here for free: The Body Coach TV on YouTube.

Regular HIIT workouts will make you fitter, stronger and leaner and will also take your energy levels through the roof. But if all that’s not enough to encourage you to give it a go, here are a few more reasons why I love HIIT training:

1. It Only Takes 20 Minutes

Who has time to go to the gym for two hours these days? One of the biggest excuses I hear for not exercising is time. But HIIT is perfect for people with a busy schedule and if you can find 20 minutes in your day, you’ll be burning fat for fun in no time.

HIIT involves short bursts of intense exercise, followed by recovery periods of low-intensity activity or rest. I like to work in one-minute cycles – such as 20 seconds of hard work, followed by 40 seconds of rest. Or you can crank it up by doing 30 seconds of work, followed by 30 seconds of rest, or even 40 seconds of work and 20 seconds rest! You repeat this for 15–20 minutes and job done. Do this 4-5 time a week and see ya later, body fat!

2. You Don’t Need A Gym

The great thing about HIIT is that you don’t need a gym or even any equipment. All you really need is some motivation, a workout space, and a timer. You can smash a HIIT session with a mix of bodyweight exercises such as burpees, mountain climbers, high knees, skipping or sprints. All you need to do is choose an exercise or a combo of exercises that are good for you and work hard for 20 minutes. If you do have access to a gym, you can do also do great HIIT workouts using cardio machines, including a treadmill, cross-trainer, rowing machine or an exercise bike. As long as you are working as hard as you can, you’ll be burning fat in no time.


3. You Can Do It Anywhere

No more excuses, you can do a HIIT anywhere! All you need is a small space to work with. You can do a HIIT in your living room, in the garden, at the park, in a hotel room, on the beach, in a spare room at your office, or even on a helipad...


4. You’ll Be Burning Fat For Hours After You’ve Finished Training

Unlike low-intensity cardio such as jogging, HIIT will have you burning calories for hours and hours after you have finished your workout. We call this the after-burn effect. During this time your metabolic rate is boosted, so your body continues to burn more calories and and more fat. The more intense the workout, the greater the effects will be, so you should always aim to push yourself as hard as you can.  

5. HIIT Can Be Tailored To Your Fitness Levels

HIIT workouts can be tailored to your fitness levels, so whether you’re 20 years old or 50, a solid HIIT session is all relative to your personal level of fitness. If you’re a beginner, for example, a HIIT could mean an power walk or a jog on an inclined treadmill, but if you’re much fitter, then it could mean an inclined sprint. The aim is to get your heart rate up to near maximal levels during the intense sets, before recovering during the rest periods.

6. You’ll Feel Like An Absolute Winner Afterwards

Every HIIT session should be tough, but it’s all over in less around 20 minutes and you will feel like an absolute winner after each session. And when your body fat starts to melt away and you become fitter, stronger and leaner, it will all be worth it.

7. You Get To Refuel With A Build-up Bagel

I love getting my fat burners going, but there’s nothing better than refueling with a great post-workout meal. One of the most popular meals on my 90 Day SSS Plan is the build-up bagel. You’ve trained like a boss and earned those carbs, so there’s no need to feel guilty. Read my blog ‘The truth about carbs’ here.


All hail the #BuildUpBagel 🙌🏼 @hjo_sss 😍 #BUB

A photo posted by Joe Wicks #Leanin15 (@thebodycoach) on


For more information and to see a gallery of awesome transformation photos from people on the 90 Day SSS Plan, visit my website at www.thebodycoach.com/90dayplan/"


You can follow me on social media at any of the links below:

Facebook: The Body Coach

Instagram: @thebodycoach

Twitter: @thebodycoach 

Pinterest: The Body Coach

YouTube: TheBodyCoachTV

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Joe Wicks

About Joe Wicks

Joe Wicks is the online nutrition coach inspiring people all over the world to cook with his #Leanin15 video meals on Instagram. He is also transforming the lives of thousands of people with his tailored online nutrition plan, The 90 Day Shift, Shape & Sustain plan.

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