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For two to three days a week, boosting your workout intensity and increasing the rate at which you burn fat may help you reach your goals faster.

“Weight and resistance training and high-intensity interval training, or HIIT, burn the greatest amount of fat,” Brown says, adding that HIIT can help your metabolism burn more calories for up to 24 hours post-exercise. “It’s the most effective way to burn fat, and it constantly spikes your heart rate for a brief period, which leaves your metabolism humming all day long.”

Dulan agrees: “If you want change, you must try HIIT, which is an excellent way to help you lose fat.”

If you only associate HIIT with high-impact jumping, think again. “There are low-impact exercise options that can still increase your heart rate and be easy on your joints and body,” Bannister says. For instance, you can do brief, faster intervals on an elliptical, stationary bike or while walking. Follow your regular pace for five minutes, and then go faster for one minute. Repeat this pattern three times. Aim for 20- to 30-minute workouts per HIIT session.

If you struggle with joint pain or injuries, check in with a health care provider before trying HIIT, Palinski-Wade recommends.

Next:9. Add in strength training.

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