How would you like to workout for less time but still achieve the same or better results than a longer workout?

If so the answer is HIIT (High Intensity Interval Training). This is a method of exercise where you alternate between going all out at maximum effort for short bursts and slowing to a more moderate “rest” pace. A typical session lasts from 15-25 minutes depending on your fitness level.

Why is it so important?

Burn baby, burn. Calories that is. You can burn more calories overall and more calories from fat versus lower intensity exercises. Which is amazing in itself but the real benefit comes after your workout is done. Studies have shown that performing HIIT keeps your metabolism raised for up to 24 hours following a session. Meaning you’re burning more calories while you sleep, work and play.

Lastly, doing HIIT (High Intensity Interval Training) can help preserve the muscle mass that you already have, which you tend to lose with lower intensity activities.

How to do it

I use it while running but you can apply it to all sorts of exercise, biking, stairmaster etc..

Here is the 8 week program that I used to kick start my weight loss. Start each workout with a 3 minute warm-up and finish with a 3 minute cool down.

Week 1-2

Run at 90-100% of your max speed for 30 seconds.
Slow to 60-70% of your max speed for 2 minutes.

4 cycles – Total time including warm up/cool down
16 minutes

Week 3-4

Run at 90-100% for 30 seconds.
Slow to 60-70% for 1 minute.

6 cycles – Total time including warm up/cool down
15 minutes

Week 5-6

Run at 90-100% for 1 minute.
Slow to 60-70% for 1 minute.

6-7 cycles – Total time including warm up/cool down
18-20 minutes

Week 7-8

Run at 90-100% for 1 minute.
Slow to 60-70% for 30 seconds.

8-10 cycles – Total time including warm up/cool down
18 -21 minutes

If you aren’t seeing the kind of results you want with your current low intensity aerobic workouts, try switching them up for some HIIT. I think you will definitely feel and see the difference.

Here are some other great articles on the benefits of performing HIIT.

Muscle Media
Ask Men

Since I’ve lost all that excessive fat, my goals and my focus has changed. I have built up some pretty good strength and endurance in all the major muscle groups. My new goal may be a little vane but I deserve it. Basically I want my six pack back, not just as good as it was 7-10 years ago but even better. Stronger more defined and more functional.

I’ve decided to tryout some of Arnel Ricafranca’s ab workout routines. Arnel is a personal trainer from New Jersey. He has appeared in and on a few local magazines, radio and online TV news stations.

He is the owner and operator of iwantsixpackabs.com a great site that shows you how to sculpt your abs in 16 weeks. This site is completely free, but you need to sign-up to gain access to his program.

I have a pretty good eating plan that is working for me right now, so I will just stick to the workouts including HIIT (High Intensity Interval Training) which I am a big fan of.

This is his First Promo Video which serves as the “before”.

Here is a sample of just 1 of the many challenging ab workouts offered.

Well wish me luck. I am in good shape now but somehow I think this will kick my butt. Hopefully at the end of my 16 weeks I can post some pics to be proud of.

If you think your ready to go for your six pack go to www.iwantsixpackabs.com

I’ve been asked this many times both on and offline. It seems that people have this misconception that there is a magical time during the day at which your body will melt the fat and burn off tons of calories. This simply isn’t the case.

I will concede that you can burn slightly more calories after a good rest and on a somewhat empty stomach.

The short answer: The best time to workout is when you have the time to do it. Fitting workouts into your already busy life can be difficult but it’s essential to losing weight and maintaining a healthy lifestyle.

Here is the long answer. This is just from my experience and the results I’ve seen. When it comes to aerobic activities like running, biking, rollerblading etc. the rule I follow is that - motion creates energy – So I do my cardio workouts when it’s most beneficial to have or create lots of energy. This means first thing in the morning. I need that energy boost to start my day.

I’ve found that an early a.m cardio workout wakes up my whole body, reduces any anxiety or stress I have about upcoming tasks that day and makes me more creative and productive. This is of course after refueling with a good healthy breakfast and a hot shower

Weight training or strength training workouts are best suited for the early evening/night. The reason is you’re breaking down your muscle fiber during these workouts. If they’re done properly they should leave you feeling a little shaky and a bit weaker. Your body’s reaction to this is that it wants to rest and rebuild. What better way is there to listen to your body, than to give it 8 hours of sleep!

Final Thoughts

I have found that cardio sessions done at night keep me up all night and I just can’t get a good rest. Weights in the morning make me tired and I do nothing but yawn all day.

Experiment with your schedule and see if you can fit this way of exercising into you routine. You can remember it like this – Burn in the morning, build at night – It’s worked for me.

If you’re thinking that I am just a morning person? Wrong, I’m the snooze button King.