Run Less, Burn More Fat

Posted By Max Smith / Training / No Comments

The wintery nights are drawing in and the last thing you feel like doing is lacing up your trainers and hitting the cold pavement for your weekly run. What if I told you you could run for only 4 minutes, improve your fitness and burn more fat than you would running for an hour? Say hello to High Intensity Interval training. Or HIIT.


Most peoples running programmes centre around what fitness professionals call Continuous Moderate Exercise. This means they pound the pavement for mile after mile, contnuously, but they run at a slow to moderate speed. HIIT training is quite the opposite; it is a form of Interval Training using short intervals of as little as 10 seconds at very high intensity, followed by equally short rest periods.


Countless studies have shown HIIT improves aerobic capacity more quickly than Continuous Moderate Exercise (including long distance running) and it has also been shown to reduce body fat more effectively than Continuous Moderate Exercise.


The Tabata Workout
The Tabata workout is one of the best known protocols for HIIT. Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Unfortunately the official Tabata workout is not accessible to everyone because it involves complicated laboratory equipment. Luckily for you we have put together a simplified version that is so versatile you can use at the gym on a treadmill or even at the park.


The Modified Tabata Workout
Our modified Tabata Workout consists of 8 repeats of 20 second running sprints with 10 seconds rest between each one. You are going to run as fast as you can for 20 seconds, rest for 10 seconds and then repeat this 8 times. This speedy fat-blasting workout is only going to take you 4 minutes so if you are feeling up to it, perform it 2 or 3 more times after.



Sprint x 20 sec
Rest x 10 sec
Sprint x 20 sec
Rest x 10 sec
Sprint x 20 sec
Rest x 10 sec
Sprint x 20 sec
Rest x 10 sec
Sprint x 20 sec
Rest x 10 sec
Sprint x 20 sec
Rest x 10 sec
Sprint x 20 sec
Rest x 10 sec
Sprint x 20 sec
Rest x 10 sec

Rest and repeat.

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