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Step 2: High-Intensity Interval Training


If you’re still wondering how to lose weight fast and keep your heart and lungs in the best shape possible, the next best training protocol to add is High Intensity Interval Training (or HIIT). 

HIIT burns a lot of calories in a short amount of time, which is great for people who don’t have a ton of time to exercise. Unlike regular steady-state cardio (like long jogs or hours on a treadmill), however, HIIT never really enters the “fat burning zone.” Sounds like a fail, right? 

WRONG!! In fact, what happens with traditional long, cardio is you get into that fat burning zone, but you have to stay there for 30 minutes. Then the zone -- and the fat burning -- disappears the second you stop. 

Like, immediately. 

HIIT, on the other hand, forces your heart rate to go up and down in short bursts of activity. This leads to an increased metabolic rate over a 24-hour period, keeping you burning more energy longer. In this state, you’re using more energy even at rest, which keeps you scorching calories around the clock. 

Movements like sprints, hill sprints, squat jumps, or any other type of exercise you can perform at max effort burns a lot of calories, but also builds a lot of muscle. You can’t turn fat into muscle, but if you can burn some fat away and build some muscle in the process, you’ll see changes a lot sooner. 

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