The Most Effective Type of Exercise

H.I.I.T.  It's an acronym that stands for High Intensity Interval Training. It's pretty much the fastest and most efficient fat burner there is when it comes to exercise and weight loss.  If you want the best "bang for your buck" when it comes to time investment in exercise, H.I.I.T. is it. As long as you follow a few basic guidelines, you'll get the fastest fat burning possible in the least amount of time. Number one, and of the most importance, during your exercise interval, make sure you're working very, very hard.   You're either resting or you're working at maximal capacity during the high level intensity interval portions! This is not an exercise you can do haphazardly and still be doing right. During the rest periods, you rest as much as you can in the time allotted. So, all you do is choose just about any high intensity exercise you can think of, so long as it's safe, and do a series of short bursts of exercise followed up with even shorter rest periods. The exercise chosen can be either a resistance exercise or cardio or even plyometrics, either is great as long as it's challenging.  For best results, you would use the large muscles of the legs.  Then, after you've done your 3 to 5 minute warm-up, you jump right into your first interval. You may use anywhere from 20 seconds of high intensity exercise and 10 seconds of rest, to as much as a minute or slightly longer and 20 to 30 seconds of rest. But, frankly, if you're using an exercise that is weight lifting or other resistance, your times may be all over the place. It's just that about a minute and a half is as long as most any exercise will last that is not simple cardio (anaerobic).

Typically, the longer your exercise portion, the longer your rest periods would be. For example, if you did 20 seconds of stair running, then you would take only 10 seconds of rest, to the dot, between intervals. If you tried 40 seconds "on," then you may try 15 or so seconds "off" and so on.

The standard, and perhaps the best of H.I.I.T., is what is known as "Tabata Protocol." If you wanted to use strict Tabata, you would do 20 seconds "on" and 10 seconds of rest.  For standard Tabata, you'd need as much as 8 full rounds and it doesn't start getting really hard until about round three! So, don't even THINK about quitting after round three! You're just getting started! Just keep in mind, if you want the results of using Tabata Protocol then you have to put in the effort. This is a 100% intensity drill, nothing in between. If done correctly, an average person can expect to vomit after round 5. They are intense! If you aren't gasping for air, there is no question that you are not doing it properly.  Disclaimer: If you aren't already very fit: work your way up by starting with only 4 rounds and then after doing it that way for 4 weeks, add in one round for another 4 to 6 weeks and then try for 6 intervals, so on. Build up to it, but don't slack in effort during any portion. Good luck!