High-intensity interval training (HIIT)

What is HIIT? It is a short cut to burn tons of fats while still be able to gain some muscles, increase your overall power and stamina in a relatively short period of time.

Basically instead of just doing your typical cardio exercises(jogging, cycling, swimming, etc) for a long period of time at a constant pace, you will be doing them in as what the title says doing interval training with high intensity.

Example:

Instead of jogging for long period of time you will be doing this:
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5 minutes warm up jog
30seconds sprint at 90%-100% of your full speed
60seconds of slow jog for you to catch your breathe
Repeat the 'sprint and jog' set for another 9 times
Do some stretching after completing all sets to reduce ache on the following day
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When you are at your 3rd-4th set, you should feel that you cannot maintain the speed that you start with but it doesn't matter. All you need to do is to give your 90%-100% of what strength/stamina you have left with at that point of the time, meaning if your max speed is already at jogging pace so be it and jog your max for 30seconds.

If you notice that the entire workout takes only about 20minutes. But you will feel like you have ran a marathon and you will feel your body burning for the whole day.

HIIT is not just for jogging it can be use for all form of cardio exercise, but don't try it on the treadmill as it is hard to adjust the speed to do a proper HIIT.


+Advance+
For those who feel like the work out above is too easy, you may want to increase the sprint time to 45seconds. And if it is still not a challenge for you, you can decrease the resting jogging time to 30seconds.


*Warning*
Like all exercise, especially with HIIT if you are feeling unwell before or mid of exercise, just stop and take a break. There is always another day for training, losing a day of training is better than injuring yourself and lose weeks and months of training opportunity.



Imagine a professional sprinter and a professional marathon runner which body do you want?