High-intensity interval training (HIIT), consists of a combination of high- and low-intensity training during a single workout session. HIIT workouts are a fast way to strengthen your fitness level, plus they can be very helpful for overall weight loss and fat loss. This sort of training can enable an athlete to burn the same number of calories in half an hour that they typically would burn in an hour doing low-impact cardio. It is also suitable for fat loss as it uses both carbohydrates and fat to fuel your workout session.Some of the secrets to help you get the most out of your HIIT workouts are:

Keep it slow. It is okay to start at a pace that is not as frantic as other people are. You can do 10-30 seconds of full on high-intensity work alternating it with the same or more rest if you need it. It may take sometime to build yourself up to the point that you can handle it for longer stretches of time. You could also start out with a full 30-40 seconds of work followed by 60-90 seconds of a more intense type of exercise.

It is all about the amount of "excess post-exercise oxygen consumption," which in weight training circles is just referred to as EPOC. This is what makes the weight come off so quickly using the HIIT method. The action we are talking about here takes place after you have left the gym and begun to relax. The more intense the workout is, the longer the period of EPOC. The more you put in, the more you get out. Go all in.

It is important that there be a marked difference in the speed and intensity of the different intervals. The rest interval can make your body better able to sustain the level of intensity needed to get the great results possible with is a form of training. You can slow down to a walk if it helps you get the energy back to get back into a very high-intensity interval again. You should also combine it with a proper diet.

Intensity is about power, not just speed. If you are using a treadmill and the resistance is low, it will be easy to make those intervals but add an incline or another form of resistance, and you have just upped the weight loss ante. When you perform this for a long period, you will greatly improve the EPOC intervals of even your simple aerobics workout.

If you are of the opinion that eating is wrong before you exercise then, you don't know HIIT. Research proves that the level of intensity improves if you eat before your HIIT workouts. The fact that you have more fuel to burn could have a lot to do with it. As you have found out the higher the intensity, the longer the fat burning will continue after the workout.

These are a few ideas to that can assist you to get the most out of your workouts. Remember easy does it when you first start this program and keep yourself fueled. One last thought is that in addition to fuel you also need to remain well hydrated.