HIIT (High Intensity Interval Training)

Currently I am standing around 76kg to 77kg, about 16% to 18% body fat. I still left about 8 weeks plus to achieve less than 8% body fat. It is easy to say " I can lose 1% BF(body fat) every week" and it is not impossible but it comes with a very big effort to execute it.

I have add in another method of training in my my cardio workout. I have practice it for 4 cardio session and it helps me a lot. Previously I did my cardio about 25min - 30min and my pace was around 70%-75% max hearth rate. In that period of time I burn around 400cal - 450cal, good but not perfect. From this HIIT method I burn 500cal-550cal in just about 15min, excellent and time consuming.

How does HIIT works. A person need to work double of the amount in quarter to half time of their normal cardio session, means it is so intense that you just need 15min to 20min tops. First you need to know what is your MAX HR(hearth rate)

Formula : (220 - age = max HR)
(max HR x desire percentage)
(220 - 24 = 196 is my max hearth rate)
(196 x 80%HR) = 159bpm

Example : My morning cardio goes like this, I spend about 20 min on climbing stairs. Yes, I climb stairs for my cardio just for today because the gym that I train close on Sunday. How I manage to monitor my progress you wonder ? I used Pola Hearth Rate to monitor. I manage to check my HR and calorie I burn for my workout. It also keep all records of my calorie burn for my training.

Anyway, how do you apply the HIIT training. My practice goes like this, for the first 3 min I will warm up and maintain my pace about 60% - 70% of max HR. After the warm up I will do 80%-90% of my max HR for about 2min and after that I will maintain my pace around 60%-70% for about 2min or 3min and I repeat it again. In the end of the cardio session you will sweat like a bull. TRY IT

WARM up - 60% - 70% of max HR 3min

Intense - 80% - 90% of max HR 2min

Maintain - 60% - 70% of max HR 2min/3min

Intense - 80% - 90% of max HR 2min

Maintain - 60% - 70% of max HR 2min/3min

Intense - 80% - 95% of max HR 2min

Cool down- 50% - 70% of max HR 2min