The interval training or HIIT (High-intensity interval training) is the combination of high intensity exercise with intermediate breaks of more relaxed exercise.
Surveys conducted in recent years in Canada, the US and Japan have shown that individuals who participated in interval training lost larger percentages of body fat than those who participated in training with medium-intensity aerobic exercise, although those who participated in medium intensity workout burned more calories per workout.
This increased body fat reduction is attested by all researchers to increase basic metabolism. A survey by an American University in 2001 showed that people who completed a HIIT programme for eight weeks lost 2% of their body fat, while a group that did an aerobic programme on a treadmill had no change in body fat.
HIIT Exercise Example
An example of a HIIT exercise that you can follow is: After a few minutes of warming up, make a fast run on a treadmill for one minute, followed by 2 to 3 minutes long relaxed jogging, and repeat this process 3 times.
It is advised to set the speed for the fast run in such way as not to withstand for more than one minute. But this is just one of the dozens of variations that you can follow. For example, you can sprint for 30 seconds and then walk for the next 20 seconds etc.