In my previous post in my Pursuit of 6 Pack Abs (which was the first one of this series) I described several key nutritional strategies for blasting belly fat and revealing those abs. This time we are going to look at a key training strategy for getting leaner while keeping your hard earned muscle… it’s called High Intensity Interval Training (HIIT).
HIIT involves alternating between phases of higher and lower intensity cardio-type exercise. This type of training has several distinct benefits over traditional LISS (low intensity steady state) cardio, as discussed in my previous blog post “Is Cardio Really That Effective for Weight Loss”.
A few of these benefits include:
- HIIT can elevate your natural growth hormone levels to use more fat and preserve muscle, while LISS cardio may increase cortisol levels which increases abdominal fat and muscle-wasting.
- HIIT takes only 15 to 20 minutes to get a significant benefit, whereas LISS needs to be performed at least twice as long to get any noticeable training effect.
- HIIT will build your speed and power.
- Long slow LISS cardio may use a higher % of body fat during the workout, but HIIT will consume far more calories during the training session, and will continue to consume body fat long after the workout is done.
The list goes on and on. I suggest alternating low intensity exercise (for about 30 to 90 seconds) with very high intensity exercise (for about 20 to 30 seconds) for at least 10 minutes (but no more than 20 minutes). HIIT will hit you right where it counts… in your gut (and wherever else you store fat)! Check out this video for a demonstration and more information:
Make time to do your HIIT workouts about 3 times per week, preferably first thing in the morning, and watch your body start transforming! In my next blog post I’ll be introducing a new body-weight training goal I’ve decided to take on … handstand pushups! I’ll be making a series of tutorials for that one as well. I think this one will be quite challenging for me, but it’s only a matter of time until I will conquer it, and when I do you will have a solid plan outlined to do the same.
Stay fit,
Josh
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hi there, i just wanted to THANK YOU from the bttoom of my heart, i was getting a little depressed about my diet and my body, cause i’ve been trying to tone it up for a while , and it’s still flabby (crying face!)but i found your channel few days ago (i watched most of the videos ) and you gave me hope again, and you shared some really good advices plus this video was really helpfulTHANK U THANK U THANK U :*:*:*i will keep you posted with my results :Dlove you <3
an hour with your heart rate in the golden zone! i think its like 180%? look onnlie to figure out where your max burning heart rate is! so you keep it up there for a hour and you will LOOSE TONES OF WEIGHT, im on week 12 of p90x, lost more then 30 lbs ! and built on tones of muscle References : p90x week 12
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I can say that I used to do some intense exercises before but I stopped from it because of hectic schedules I have. I am interested at this time because what I wanted now in my life is to be physical fit and and have a good body posture. THank you for the video it really helps me a lot and I appreciate how you shared this to us.
i dunno how i found this video realy dont care but this dont make u lose weight1. small bkaarfest of grapes and a bananna or apple (somin), lunch as well, veg for tea, fruit etc2. exercise exercise and more exercise all day till ur soreresult, lose stones in days, a week at most, peoples problem is that they think they can do all of the above, then pig out on cake chocolate, and i have seen people go for the deep fried mars bar (scottish thing)see the next comment
but low intsienty but low intsienty cardio has a great afterburn effect also. if you mow your yard, come back in too cool off them break out in a sweat and cant stop it thats the after burn of low intsienty longer duration cardio. so a basic example: burn 300cal mowing, burn an additional 100-200after burn.
Hey man, great workout. I use a smiilar routine, but do a 1 minute interval of skipping rope between each exercise. My circuit is hindu squats, hindu push-ups, zero momentum sit-ups, mountain climbers (50 total), then burpees. It’s a real challenge and will wear you out fast. I do a lot of weight training, but have always been a fan of Matt Furey and other bodyweight gurus. These exercises are great for building real endurance and explosiveness in a fight, on the field, or whatever. Kudos
I LOVE bodyweight training also! Nowadays that’s the main form of training I do. Matt Furey was the man! Thanks for the comment Lucia
It looks like the quality of the film is brruled (including across his mid region) but you can see definition he’s not standing there tensing all of the time like most people posing he is relaxed and what he is saying sounds sensible therefore genuine people need to chill and not criticise someone who is peddling something he obviously knows alot about
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There’s a form of cardio ecllad HIIT (High Intensity Interval Training), and it’s the most effective when it comes to losing weight. Basically the idea is to light jog/speed walk for 1-2 minutes then run at full speed for about 30 seconds and repeat, of course warm up with light jogging 5 minutes at the beginning and cool down with 5 minutes of light jogging at the end. Gradually decrease the resting time (eg from 2 minutes to 1) and increase the full speed time (eg from 30 secs to 45). Keep doing that for 20-30 minutes. This is considered the best form of cardio nowadays because even though it might not burn as many calories as running for an hour, the constant change of speed will boost your metabolism for the next day or two (pretty much like weight training does) which means that your body will burn more calories during that period.References :
I had a qutoeisn I had a qutoeisn about HIIT; what I usually do is run a Random’ course w/ variable ups and downs in elevation on the treadmill in this fashion.. 2 minutes normal jog at 5.5 to 6 mph, then 2 minutes fast sprint at 7 to 8 mph, then back to normal jog for another minute, and 30 second cooldown walk then i rest for 2 minutes, and repeat the above 3 to 6 times would this qualify as an appropriate HIIT ?
Yep, but with a 2 minute sprint the intensity can’t be maintained at the appropriate level… aim for 30-60 seconds at higher intensity sprints.
This is 100% the truth in all gyms. I think it’s for a few reasons. First, psrnoeal trainers who have awesome genetics and train people way too hard for their hormones to keep up. Secondly, supplement companies that push all these products saying you can work out as hard as you want since you have this brand new supplement cause people to work way too hard since the sups their selling do nothing. Finally the biggest reason pro bodybuilders on steroids telling everyone their psrnoeal workouts an
Lose belly fat,, sure.. But i u want 6 pack abs, just do this.Without rest do 1 12 legg lift, 1 12 crunches and 1 12 twist. When fieishnd rest 1 minute and then do these three again. 4 times. Do it 2-3 times a week, and u will get six pack abs as time goes by. Do not expect to get it after 1 week!. But i will promise you. The 6 pack you’re going to get, will be worth the hard work!.
, lol, not necesarily if you run 10 miles a day then you will certnialy stay slim and fit but walking doesn’t get your heart rate up as much as running or jogging would .getting your heart rate up is key in making your body sweat and burn stout also a excellent balanced diet and eating at the very nominal amount 3 meals a day and 2 snacks will get your metabolism running which will burn even more stout than cardio alone would
This will lose you fat, but I don’t think this will build you muscle, based on my experience, I lost my belly but it didn’t really show or get that abs what we typically looking for, so I suggest, by the time you lost that belly pair it with crunches or some core work out. 🙂
Nice article btw! 🙂
Correct, you need to perform resistance training (I don’t suggest crunches, but full body strength workouts certainly). The nice thing about HIIT is that it spares more muscle than traditional cardio also.
I tend not to write a ton of remarks, however i did a few searching and wound up here Interval Training for 6 Pack Abs.
And I actually do have 2 questions for you if you don’t mind. Could it be just me or does it give the impression like a few of these comments appear like coming from brain dead visitors? 😛 And, if you are writing at additional online social sites, I’d like to keep up with anything new you have to post. Would you list of the complete urls of all your communal sites like your Facebook page, twitter feed, or linkedin profile?
Hey, thanks for the comment! Yes some comments may appear less familiar with this information… but that’s OK; I recognize that everyone is coming from a different level of knowledge when it comes to fitness and nutrition. I’m happy to reply to all types of comments if I think it may actually help someone. Sure, I’d be happy to connect on my other social networks… here they are:
Facebook,
Facebook Page,
YouTube,
Twitter,
LinkedIn.
See you there!
do 10minutes of hit do 10minutes of hit and burn 150caoreils with an after burn of 150caoreils. so you have to go longer but can burn more caoreils with lower intensity. those are just random numbers but the after burn is greater with longer duration than HIIT
Im 14 aswell, if you want to you can but try not using wetihgs apart from dumbells or kettlebells if you like, it would make it more easier. I started doing these types of exercises around 2 months ago and every single week i do most of these exercises i start to get results. Try to sleep alot, eat healthy and do a cardio exercise everyweek.
second time all exercises in a row were pttery heavy, by the 5th i was so tired but i completed it and you already see abit of my six pack but uhm, i got a question. on my left side i have 3 packs but my right side just 1 or 2, how comes? do i need to train right also?
Hello Atlas, usually that sort of asymmetry in the abs is mostly genetic… sometimes the “6 pack” isn’t necessarily perfectly lined up. But it can also be due to a muscle imbalance. Try doing isometric (static hold) exercises before your regular workouts to “wake up” all the core muscles (ie: planks, side planks, bridge, resisting twisting, etc).
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