How To Get Abs Using HIIT

by Lee Cork

How To Get Abs Fast Using HIIT Training

A lot of people are promoting interval training.

Are you just wasting your time by doing old-fashioned walking, biking, and swimming?  

You’d think so from listening to these people.

If you want to lose 20 pounds fat and get ripped washboard abs, is interval training the best way to go?  So what do we mean by interval training?

It’s when you go 100% effort for a certain duration of time and then rest for a certain duration of time and repeat that.

For example, a tabata interval is where you exercise 20 seconds rest 10 seconds and repeat that for 4 full minutes.

There’s a bunch of other types of intervals that go by different names based on the duration of exercise and the duration of rest.

As far as what type of exercise you do, it can be anything.

Typically, it’s running but it can also be doing stairs, cycling, doing squats, doing burpees, anything that’s a whole body exercise can be done with intervals.  

Let’s talk about some great benefits of interval training or HIIT.

  • Number one, it burns off more calories in less time; most people get really excited about that.  
  • It can increase your acceleration.
  • It can increase your speed and it can increase your endurance.

Now, most people just stop at the “you burn off more calories in less time” and go eureka!!

Curious thing though, if interval training burns off more calories in less time, why is it that all the healthcare advocacy, organizations recommend walking for losing weight instead of interval training?

It’s because there more things to consider about what is good cardio than how many calories it burns off per unit time.

Let me give you an example.

Now, I can tell you from firsthand experience that doing 4 minute tabata intervals does not help me when I’m doing an 8 hour, 200 mile cycling race.

Nothing builds endurance like HIITS, time in the saddle!

Interval training is an important part of an athlete’s training but it’s no sufficient in itself.

Two problems with interval training:

  • the first is that there’s a high potential for injury, especially in the overweight and undertrained.
  • The second problem is it’s unclear to me if 4 minutes of tabata training gives you the same benefits in terms of heart conditioning as the 20 minutes of brisk walking that the American Heart Association recommends.

There’s two great reasons why brisk walking is the number one best exercise for losing fat and getting six pack abs.  The first is you can walk anywhere, anytime.

  • You can do it at your coffee break at work.
  • You can do it on your lunch break at school.
  • You don’t need to change into special clothes.
  • You don’t need to shower afterward; there’s no excuse not to do it.

The second reason it’s the best exercise is that it’s the least likely to get you injured.  

Granted there’s other kinds of exercise that burn off more calories faster but if you get injured, you can’t do any exercise.

If you’re sitting on the sofa for two months with an injury, you’re going to get fatter not skinnier.

So you have to weigh the potential for energy against the number of calories you’re burning off.  If you’re still convinced you want to use interval training to lose weight and get six pack abs, let me give you four things you can do to maximize your chance of success.

  • Number one, especially if you’re overweight and out of shape, go see a doctor first.

This is really hard on your system and you do want to find out the hard way that you have some problems.

  • Ramp up slowly; don’t get out there and do an hour of wind sprints your first time.  It’ll kill you.
  • Number three; don’t do the same thing on two consecutive days.

You don’t want to get overuse injuries.

Number four, this is the most important.  

  • If your body fat is more than 15% which it probably is if you’re doing this because you want to get rid of your fat quickly, do not do high impact activities for your exercise.  

So, don’t do running.  Don’t do stairs. Don’t do burpees.  Do something easy on your joints when you’re overweight and want to do intervals.  

So the best one is stationary bike or do the spinning class.

It can let you do the intervals without putting a lot of stress on your hips, knees and ankles.

So, what’s the best kind of cardio for losing weight and getting six pack abs?

Brisk walking; I’d have to agree with the American Heart Association but jogging, swimming, cycling are also excellent and they perform similar benefits without much risk.

If you insist on doing interval training, that’s fine but see a doctor, start out slowly.

If you’re way overweight, don’t do anything high impact and do something low impact on alternate days.

Now, if you’re a performance athlete then interval training is a part of your training but not everything.  You got to do endurance, you got to do intervals, you got to do everything!

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