High Intensity Interval Training: Short-cut to Results
It’s true that there are no short cuts in life and the same can be said about fitness. In fact, fitness is really one of the few aspects of life that you can not cheat, steal, or lie to get ahead. Benefits are reaped as a direct result of sacrifice, determination, and consistency. If you devote the time and effort in the gym, you will see the results.
You can sit at an office job and daydream all day and still be paid. If you sit on a workbench without lifting any weights for an entire day, you will get nothing in return.

On the flip side, a short, 15 minute workout that is double or triple the intensity is more effective than a 45 minute session that is uninspiring and zombie-like. Therein lies the beauty of HIIT or high intensity interval training. HIIT is very intense and explosive. It involves shorts spurts of energy and short spurts of rests. Although it can range in any time interval that you wish, I usually do 30 seconds on/off sessions. I use the elliptical and stationary bikes for my high intensity interval training sessions but anything cardio-related is fine.

Typical HIIT workout:
1.) 5 minute warm-up
2.) 30 seconds on the highest level you can handle at 90-95% intensity
3.) 30 seconds at the warm-up level to recover
4.) Repeat steps 2 & 3 10-15 times until you are on the verge of exhaustion
5.) 5-10 minute cool-down.

HIIT is perfect for those who work-out during their lunch breaks or who are strapped for time. It’s impossible to squeeze in a traditional cardio workout in less than 60 minutes but with HITT, you can do the entire warm-up, session, and cool-down in around 25 minutes and still have time to shower and freshen up. The thermogenic effects of HIIT will last until you retire for the night. In other words, your body will be transformed into a fat burning factory! Not that you would need anymore convincing on the advantages of HIIT but last but not least, high intensity interval training is excellent for sports. Most sports involve short spurts of high intensity coupled with lulls of inactivity such as tennis, volleyball, basketball, football, and hockey.

You will really need to work hard for the effects to be maximized but nobody said it would be easy. No pain, no gain!