For all of those out there trying to lose fat, i would like to talk about HIIT, High Intensity Interval Training. HIIT is based on alternating between high intensity periods like sprinting (one example) and lower intensity periods like walking or jogging.

Most people is use to steady state cardio, jogging, running, or walking, always at a regular pace. HIIT brings in a change of pace, and it can be done in many different ways, you can do it on a treadmill, stationary bike, running, sprinting or rope jumping. There are many ways you can do this, the most famous method is the "Tabata Protocol".

I will use the stationary bike for this method, but you can do it in anyway you like, running, rope jumping, swimming, whatever you prefer, and you can use more than one exercise in different days. Now let´s use the stationary bike to show you how the Tabata protocol works, you sprint on the bike as fast as you can for 20 seconds, then you go slow for 10 seconds, again 20 seconds fast, 10 seconds slow, you should do this cycle 8 times, and that´s it 4 minutes.

You can choose other tempos, like 30 seconds fast, 30 seconds slow, i advice this if you never tried HIIT. I also advice you to do one minute of warm up at a steady state pace, and when you finish the HIIT cycles, another minute steady state to cool down. Now the most important, why HIIT? When you do steady state cardio you burn more calories than with HIIT, but when you finish your steady state cardio training, like jogging, you stop burning calories. HIIT keeps burning calories for many hours after the workout is done, your metabolism keeps burning fat, that's why HIIT is a much more effective way of burning fat, besides it saves you time.

If you like to do your steady state cardio for health reasons (it´s good for your heart) then mix things up, you can do steady state cardio twice a week, and HIIT 2/3 days a week. The results we'll be fantastic. Remember that you still have to eat clean, and if things get really hard you can always take good diet pills to help. Another very important thing is, if your not in good physical conditions you shouldn't start HIIT right away, get yourself in shape first, with steady state cardio, and then start HIIT slowly. Check with your doctor before beginning any type of exercise, take care of yourself and be healthy, that´s the most important.