After hearing about all of the high intensity interval training (HIIT) workout benefits, more and more people are opting in for the short, intense bouts of this form of butt-busting cardio over their old hour long, steady paced cardio sessions.

Some researchers argue that short HIIT workouts can burn as many or more calories than a full hour-long routine. This is not because high intensity interval training workouts burn an insane amount of calories per minute, but because the full-out, intense exertion actually causes a metabolism disturbance, one that takes your body 24-48 hours to recover from.

The beauty of the situation is that “recovering from a metabolic disturbance” in this case means going back to a normal calorie burn. In other words, many of the HIIT calories burned actually take place outside of your actual time exercising; your 4-12 minute routine could have your body burning a higher number of calories per minute than you normally would for up to 2 full days after you’ve finished.

Tabata style training is a good example of HIIT training. Tabatas consist of intervals; 20 seconds “on”, where you do a full body exercise with as much gusto as you can, and then 10 quick seconds of rest before you jump right back into action. Repeat this pattern for a set time period (typically a short time period) and reap the many rewards of Tabata workouts.

How to do this Tabata HIIT routine:
This routine consists of only 2 exercises; Jump Squats and Burpees. Follow the timeline of 20 seconds on and 10 off as closely as you can, pushing yourself as hard as you can during the exercise intervals.

Minute 1: Squat Jumps
20 Seconds on
10 Seconds off
Repeat once

Minute 2: Burpees
20 Seconds on
10 Seconds off
Repeat once


Minute 3: Squat Jumps
20 Seconds on
10 Seconds off
Repeat once

Minute 4: Burpees
20 Seconds on
10 Seconds off
Repeat once


Minute 5 – 6: Rest


Minute 7: Squat Jumps
20 Seconds on
10 Seconds off
Repeat

Minute 8: Burpees
20 Seconds on
10 Seconds off
Repeat once


Minute 9: Squat Jumps
20 Seconds on
10 Seconds off
Repeat once

Minute 10: Burpees
20 Seconds on
10 Seconds off
Repeat once


If you've never done Tabatas before, you might find yourself scoffing at the idea of a third of a minute of an exercise being a very hard workout, however, high intensity interval training workouts are deceivingly challenging. If you do go through this workout and don’t think that it was difficult, you have done it incorrectly. In order for HIIT to be effective, you have to give it your all, your utmost 120% effort, for that short bout of exercise. Pushing your body to it’s limits in the intervals of exercise is paramount in importance to be able to reap the rewards of all of the muscles toned and calories burned during this type of training.


High intensity interval training workouts are ideal for people who:
• Have a schedule too busy for full workouts
• Want to increase their cardiovascular stamina in minimal time
• Feel as though their metabolism is sluggish or slower than it ought to be