Fat shredding - the easy way

This week’s article is simple – FAT BURNING!!


I have come up with this Fat Burning Workout, which uses the principles of High Intensity Interval Training (HIIT). High Intensity Interval Training (HIIT) has long been recognized as a terrific way to trigger fast fat loss with a fat burning effect which carries on way after the exercise itself has finished.


You could easily adapt this workout for outside use if you prefer to run outdoors but the advantage of using a treadmill is the use of incline & speed settings which you can record in your workout journal (you do record your workouts don't you?) so that you can measure your progress.


I have used a technique in this workout called 'effort level' (other names for it include 'perceived effort level' and 'intensity level') to gauge how hard you are working. The effort level is a scale based from 1 to 10 with level-1ebeing stationary (sitting down or even sleeping!), level-3 would be light walking, level-5 might be jogging, level-7 would be sweating heavily and only just able to talk if you really had to, level-9 would be only able to last just over a minute at this pace and level-10 would be absolutely flat out and only just able to complete 1-minute at this level.


The Workout


This should take 20 minutes to complete.


You're basically performing a warmup followed by 4 'cycles' of intensity ending at a peak before a final minute of cooldown.

Minute

Effort Level

1

Level 5

2

Level 5

3

Level 6

4

Level 7

5

Level 8

6

Level 9

7

Level 6

8

Level 7

9

Level 8

10

Level 9

11

Level 6

12

Level 7

13

Level 8

14

Level 9

15

Level 6

16

Level 7

17

Level 8

18

Level 9

19

Level 10

20

Level 5


So how do you adjust the Effort Level? Well, this is a combination of the incline setting and the speed. The first few times you do this workout, you'll be going through a process of 'trial-and-error' to find out what works for you. For some, you'll stick to a standard incline throughout and simply increase & decrease the treadmill speed. For others, you may find that you keep at a steady pace but adjust the incline. And finally, for the more experienced fitness enthusiast, you'll probably need to adjust both.


That's the benefit of the 'Effort Level' approach – it is relative to how you perceive the effort level.
If you have time, you can really crank up the fat burning effects of this workout by continuing with a further 15-20 minutes of steady paced cardio after you've finished this High Intensity session.


OK, so here is the workout, minute-by-minute: So lace up those trainers and get started.

For other tips and advice direct your fitness/nutrition based questions to tom.horton@cadburyhouse.com.

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