- Tabata Method: Tabata is the most popular form of HIIT training. It takes only 4 minutes to complete, and is therefore the quickest example. How it works: 20 seconds high intensity, followed by a 10 second recovery period, repeated 8 times.
- Treadmill Method: Try this super fat burning cardio style once or twice per week. 15 minutes is all you need, just follow the 30:30 second intervals. Don’t start too quick if you’re on a treadmill, as you need to get confident mounting and dismounting the moving platform in between intervals. Remember you can also do this on a stationary bicycle, rower or outside if you prefer.
- Track or Hill sprints:
Sprinting on a flat surface is a fantastic way to push yourself, but hill sprints add a little extra something to your workout. They can magically combine traditional sprinting with a form of resistance, which can make you work more muscle groups at the same time – therefore burning more. Find a slight incline hill outside (nothing too steep) and that you can run to the top of in around 30 seconds. Start running on the flat and push yourself to reach the top of the hill as quickly as you can. Walk back down the hill and repeat!