How can I incorporate HIIT workouts into my current exercise regimen?

Hi Castell,

Good question, Dr Dan and I actually have a column (actually two columns) starting with the next issue of Muscle & Fitness (UK). One of the columns focuses completely on HIIT. So look out for it on the news stands in about a month!

Anyhow, as we detail in our first few columns, HIIT results in much better fat loss even with substantially less time spent exercising. In fact, one study compared much shorter HIIT workout sessions over fewer weeks with a traditional cardio-type exercise and even though the HIIT exercise sessions burned only half the calories, the HIIT group lost significantly more fat from their waists.

This is because HIIT causes EPOC (excess post-exercise oxygen consumption) or "afterburn" - a higher metabolic rate for long after the exercise session is over. HIIT also causes increased levels of several enzymes that burn fat in the body.

Also, HIIT is much less boring due to the changes of pace and time flies.

Finally, it's probably more healthy than normal cardio also!

So, yes, I would recommend HIIT for anyone who wants to burn more fat with less time spent exercising.

Castell, have a look at complexes for a fat burning workout. These can be done with virtually any and all pieces of gym equipment or lack there of - from barbells to dumbbells, to kettlebells, to machines, body weight you name it.

A typical body weight complex might look like this(excluding the warm up)

Squat x 12
reverse lunge x 12 each side
good morning x 12
press up x 12
ballistic interrupt - mountain climbers for 45 seconds
Piked press up x 12
burpee x 12
squat jumps x 12
Active rest for around 90 to 120 secs(or until you can string a sentence together) doing star jumps, jogging on the spot at a moderate pace
Repeat the session 2 or 3 times.

Thanks for the replies! Although Mark, I can't wait for a month, I'm starting HIIT today!

This is what I'm planning to do;

Warm up 2 mins
8 Sets: 15secs Sprint, 45sec Jog - 8 mins
25 mins of steady cardio
Warm down

Does this look good?

Thanks for the prompt response Dan. Really appreciate it :)

How would you recommend doing HIIT on a stair climber?