How to Lose a Lot of Fat & Put on Lean Mass

A "high-intensity interval training" (HIIT) routine is an effective method to lose fat and replace it with lean muscle mass according to fitness consultants such as Rachel Crocker of Oxygen Magazine. Multiple studies have demonstrated that an exercise of very high intensity, alternated with periods of rest or lesser effort, burns more calories than the same exercise performed at a steady state for the same amount of time. Moreover, the metabolic boost of a HIIT exercise session lasts hours beyond that of a regular workout. Finally, a HIIT program can be applied to most exercises, including running, swimming, cycling or even free-weight exercises.

Things You'll Need

  • Running shoes or tennis shoes
  • Stopwatch or watch with a second hand
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Instructions

    • 1
      Always begin your HIIT session with a slow warm-up.

      Walk for 2 minutes to warm-up.

    • 2
      The "high-intensity" interval is your maximum effort.

      Sprint for 30 seconds.

    • 3

      Walk or rest for 30 seconds.

    • 4

      Sprint for 30 seconds followed by another rest. Repeat until you have sprinted a total of 11 times at 30 seconds per period.

    • 5

      Walk slowly for two-and-a-half minutes to cool down. Your total workout time totals 15 minutes.