Dan Chapman HIIT’s us with his wisdom
For the next month, Dan Chapman will be providing us with his favourite 10minute HIIT Fix Workout Series, for a full body blasting, metabolic workout. You can do this as a super quick fat blast or use it to shake up your current gym routine.
Whether you’re a beginner or fitness fanatic, it really doesn’t matter. Work at your own pace and try the modification options provided.
This week Dan shares his knowledge on High Intensity Interval Training (HIIT) and gives us his top four facts as to why you should give them ago this December!
You can build muscle and burn fat at the same time. What more could you want? The short explosive bursts in HIIT is both a muscle building cardio for your entire body, working type 1 and type 2 muscle fibres, and an exercise which totally ignites your metabolism.
HIIT will actually help target stomach fat. As we know we can’t spot reduce a specific area but doing HIIT can create a metabolic environment that stimulates a higher proportional release of abdominal fat, whilst still also loosing fat all over. Brilliant right?!
Of course, this depends on the individual and the intensity in which you train. So rack up the intensity and get working!
You can burn fat whist sitting on your butt for hours after your workout. I hear you ask how? These short intense bouts of exercise keep your metabolism elevated for up to 24-48 hours post-session.
This is the ‘After-burn effect’, or a more geeky term, the Excess Post Exercise Oxygen Consumption (EPOC). Basically when you’re training at such high intensities, you end up forcing the body to work much harder to build its oxygen stores back up, over the next 24+ hour period, hence why HIIT is far more beneficial.
All this and you can cut your gym time down by more than half, to a 10 – 30 minute workout. There is a teeny catch, the shorter the workout, the harder you gotta work for the effects of HIIT to work. So you’ve got to go all out crazy! The goal is to work as close to your max as possible, between 90 and 95 percent.
So there you have it! The choice is yours. Personally I opt for a 12 min HIIT session in a fasted state and using weights which burns even more fat. If you’re really going for it, you can then tag on an extra 30 minute LISS to really melt the fat.
Let us know how you get on & any questions, tweet @WheyheyOfficial and @DanChapmanPT.