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The training that melts the fastest fat is also one of the fastest, usually taking less than 20 minutes from start to finish.Known as a high intensity interval training or a hiit, it requires you to move quickly, very fast for a very short time. A researcher goes to call it "One minute training" because a version of this training method amounts to only 60 seconds of extremely intense effort, 20-second fights broken by periods of Rest, a repeated sequence several times. .

You probably recognize this exercise technique because it was written here and elsewhere. But did you try it? And, if so, did you do it correctly and have eventually endured this rigorous exercise style long enough to write down the results?

HIIT works. A number ofstudies Have shown that short and vigorous workouts improve good health markers such as aerobic fitness, lower blood pressure and more stable blood glucose.The workouts like HIIT can also burn more calories andReduce more visceral fat That typical endurance exercises like walking, running and cycling at a moderate pace will be done at an hour or more.

How? 'Or' What? Science is complicated; Intense exercise triggers certain changes on the molecular level that leads to the excess of post-exercise oxygen or EPOC. In other words, after exercise, you get a metabolic post-burner for about 24 hours when you burn more calories than normal.

More important than weight loss are the benefits of aerobic fitness derived from quaternal exercise sessions say researchers. In a revolutionary study of McMaster University in Canada published inPlos a,The researchers have shown that a minute of intense efforts in a 10-minute workout was sufficient to harvest rewards. In the study, 14 men and women in sedentary overweight were invited to perform a 10-minute workout on stationary bicycles, so hard and fast as possible for three intervals of 20 seconds with rest periods of 2 minutes of slow pedal between the two. With warm-up and freshness, all the workout took only 10 minutes, 60 seconds were intense efforts. After six weeks of these 10-minute training sessions made three times a week, the cyclists have significantly improved their aerobic capacity of 12% on average, reduced blood pressure numbers and improved other markers of aerobic fitness and muscular. (In touch:Simple ways to keep your heart healthy.)

It's good news for people who are blowing from exercise because they say they do not have time to adapt it in their busy days. This study proves that only one minute of hard work in 10 minutes of your precious workout time.

And it is not necessary to be done on a stationary bike.Martin Gibala, PhDProfessor of Kinesiology in McMaster and one of the main researchers of the study, explains almost any type of exercise can be done as sprint style intervals. He wrote a bookThe training of a minute: science shows a way to get in shape smarter, faster, shorter Retail several ways to integrate hittle workout into your busy life.

A warning: sprint intervals are great, super difficult. People who do not get the results most often do not grow strong enough, say the trainers. It's difficult and psychologically difficult. You must be correct with a feeling of discomfort.

"I tell people to imagine a Rottweiler from Bloodthirsty Rottweiler chasing them and trying to take a bite of their hookhead - running like your life depending on it", explains the personal trainer and the Denver fitness writerEric C. Stevens. It makes another critical point: "To stay motivated at this level of effort, choose an exercise that you like to do. For me, it's boxing and martial arts because of the required competence and the meaning of the community . " (In touch:10 easy ways to burn fat in 30 minutes)

But they may be class classes, cycling, fast walking, even resistance training - any activity where you can push yourself near the depletion of short episodes.

Stevens suggests two basic types of sprint intervals to try if you want to taste ultrasound to be fit. But first, a critical step to avoid injury: start each hiit session with total dynamic heating of the body for three to five minutes, he says. Make arms of arms while walking up, jumping jacks, skip a rope, thumb, all that allows all your members involved and increases your heart rate.

Use a timer or clock with a second hand to keep time. After your heating, start running, cycling or rowing for 30 seconds at a luminous intensity. Then make 20 seconds at a high intensity where you find it difficult to speak in complete sentences. Without resting, go right in a 10 seconds of maximum "Rottweiler-Pursuit" stress segment. You will know that you push strong enough if you are too glued to talk. Repeat the 30-20-10 sequence four times more, followed by a three-minute load and stretching recharge time.

Always start with a dynamic heating for three to five minutes. Tabata training follows a 20-10 sequence. You start with 20 seconds of high intensity global stress, followed by 10 seconds of rest (very slow pedal or on foot). Repeat the pattern seven times more for a total of four minutes. End with a refill.

"You can play with these intervals moments as long as you get the intensity," says Stevens. "Annebery training takes a monstrous effort. He feels so terrible sometimes. But if you want the body of a dancer, a gymnast or a sprinter, you have to train as one."

Since HIIT is so painful physically, make sure you are healthy enough before trying this exercise strategy. Visit your doctor for full physical exam.

Also note that trainers like Stevens and researchers like Gibala point out that the most effective and effective way of losing weight and maintaining weight loss is not through exercise, but reducing calories through a healthy diet. If the wind suck is not for you, you may be interested inLazy ways of losing weight all year round.

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