There are two types of people in this world. Those who hate cardio, and those who do cardio.
High Intensity Interval Training (or HIIT) is a relatively new form of training that’s only been widespread in the last few years. And it may be the best training option for everyone.
If you’re looking to drop fast this is the ultimate form of exercise to achieve fat loss both quickly and effectively.
How it Works
Interval Training is easy to explain, but horrendously difficult to execute.
It’s not complicated – it’s just damn tough.
High Intensity Interval Training is exactly what it sounds like, Intervals involving intense training.
It’s a form of cardio that typically lasts around 10 to 15 minutes.
This may sound like a short period of time, but trust us this will be the toughest quarter of an hour of your life.
Typically it involves performing a cardio exercise at a very low pace and intensity for around a minute then going as hard as you can the next minute – then returning to light cardio for the following minute.
Keeping this constant switching up for 10 – 15 minutes is the general idea and it can really take it out of you.
The Best Way to Do It:
Equipment – Exercise Bike
The gym exercise bike is probably ‘the’ equipment to do this crazy session on.
You can easily change intensity levels, it’s got a built in stop watch and it’s pretty easy to keep headphones in if you need to distract yourself from the stress.
Start on level 1 and gently push through the first minute.
Then kick it up to the highest level that you can do and hit it as hard as you can for 60 seconds.
As soon that minute has passed, drop it back down to level 1. Repeat.
PRO TIP: If you’re barely moving the pedals lower the level, you need to still be able to push the pedals in a fluid motion.
The Benefits of HIIT
We know. This sounds impossibly tough but trust us, it’s totally worth it.
Adding HIIT to the end of your gym session can help in the following ways:
#1 It’s Damn Quick
If you’re the type of person who doesn’t have time for cardio, this is the ultimate workout for you.
It takes at the most 15 minutes of your time and is the ultimate workout for burning fat.
In fact, 15 minutes of HIIT has shown to burn more calories than 30 minutes of regular cardio.
The trade-off being that HIIT is a hell of a lot more demanding than the relaxing stroll you get with regular cardio.
#2 It Burns a Hell of A lot More Fat
Ain’t that the truth?
With normal cardio most of the work to burn fat is done right there in the session. Your body burns calories to keep you going.
HIIT is those benefits and more.
With High Intensity Interval Training your body needs about 24 to fully recover from the work done in the session.
This keeps your body burning fat and using calories constantly throughout the day after your session, and it only took 15 minutes!
#3 Workout For Longer
One of the major benefits from constantly doing this type of workout is that it greatly benefit your stamina.
And why wouldn’t it? It’s physically demanding enough to turn you into a superhuman!
One study in 2006 saw that subjects that incorporated HIIT into their workouts for 8 weeks found that they could double the amount of regular cardio they used to perform – at the same intensity! 
Essentially doubling their overall stamina.
#4 Maintain More Muscle
One of the main risks with doing long periods of cardio is that it can opens you up to the risk of burning muscle as well as fat as the body needs a constant supply of energy to keep you going.
HIIT is a much safer option to ensure no muscle is wasted, as it’s brief intensity only calls on fat storage, whereas cardio sessions of a longer duration call more on muscle mass to keep you going.
#5 You Don’t Need a Gym
Although we recommend using an exercise bike for the best way to execute HIIT – it’s not a necessity. In fact you can do HIIT anywhere.
With methods as easy as jogging and sprinting on the spot, it really is the most convenient form of cardio.
The only drawback is it gives you no excuse for putting it off.
#6 It Increases Metabolism
This is a major one. A higher metabolism means higher fat loss.
And what’s more it even stimulates HGH (Human Growth Hormone) by up to 450 percent  for 24 hours after a workout. This increases the overall amount of calories burnt, aids muscle growth and helps with overall recovery.
It really is a must-add to anyone’s routine.
6 Essential Reasons To Add HIIT to Your Routine Conclusion
So there you have it. The Top 6 Essential Reasons To Add HIIT to Your Routine.
It not only helps burn fat but it also helps to increase stamina and growth hormone in the body.
Not only that it helps cut down your fat while still maintaining your overall muscle mass.
Plus you can do it anywhere!
So if you’re looking for a serious, yet effect challenge when it comes to burning fat and you don’t have a lot of time, you should add HIIT to the end of your session.
You’ll be so glad you did.
 Gibala, M. J., Little, J. P., Van Essen, M., Wilkin, G. P., Burgomaster, K. A., Safdar, A., Raha, S. and Tarnopolsky, M. A. (2006), Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. The Journal of Physiology, 575: 901–911. doi:10.1113/jphysiol.2006.112094
 Stokes K. A., Nevill M. E., Hall G. M., Lakomy H. K. A. 2002b. The time course of the human growth hormone response to a 6 s and a 30 s cycle ergometer sprint. J. Sport Sci.; 20:487-494.