HIIT describes by its abbreviations in English a training at intervals of high intensity that allows to work in a short time to stop, thus favoring the burning of fats . To put it into practice there are several HIIT training methods ofwhich today we tell you their details to burn fat in different ways .
Always keeping the essence of high intensity intervals and short recovery time to further demand our body and thus produce the desired results, the HIIT can be applied under the standards of different methods:
It is one of the best known, created by the Japanese Izumi Tabata to which it owes its name and consists of performing 8 intervals of high intensity alternating with each other for 20 seconds of rest .
In this way, the Tabata method allows a training of only 4 minutes and can be applied with a single exercise, with two, four or 8 different movements.
While the rest periods originally proposed were total breaks, active breaks of lesser intensity are also allowed to the effort demanded in the intervals, during which we must perform as many repetitions as possible of the exercise established to obtain the expected results.
In Jared Man you can find Tabata routines to perform at home , to run with ropes , to burn fat and strengthen abdominals , among others.
The Gibala method was developed by Dr. Martín Gibala and published for the first time 12 years ago. It proposes, unlike the Tabata method, 30-second intervals of high intensity alternating with each other for 4 minutes of active recovery .
Of these intervals that are not usually as intense as the Tabata method , you can do as many as the person and training allows, remembering that we will not have total rest but exercises or activity of much lower intensity but for more time between each of them .
It is another alternative to burn fat working at high intensity intervals that can also be executed with a single exercise or with as many movements as we perform intervals alternated by an active recovery during which we can perform exercises at a lower intensity or, walking, jogging , pedaling slowly or other options depending on the training itself.
The Gibala method is ideal for those who have not been training for too long , given its lower intensity.
This method is a variant of the Gibala method , as the name implies, which was published for the first time in 2010 and which is characterized by a higher intensity due to the fact that high intensity intervals are extended and recovery times are considerably reduced. active
Specifically, the Little-Gibala method proposes performing intervals of 60 seconds of intense effort alternating with each other for 75 seconds of active recovery .
We can apply it to different activities or exercises as well as the previously mentioned methods.
100 meter method
The 100-meter method consists of sprints of one hundred meters at maximum intensity followed by a rest period that is usually the time it takes to return to the starting line.
It is a demanding method, for which it is required to have a good physical shape and experience in HIIT training to be able to use it.
This method of the 100 meters only runs running and is not suitable for beginners, because you will feel the high effort with only two intervals or sprints , so that making ten series is already considered a highly demanding training.
We already see that there are different ways to burn fat by performing HIIT or training at high intensity intervals, because to apply it there are a variety of methods that we can use.