We are in dates in which it is usual for many people to want to lose some fat for the summer, either because they are going to wear a swimsuit on the beach or because they have dedicated the autumn and winter to gaining weight and gaining muscle mass.
In this article we want to share with you a high intensity interval training (HIIT) protocol that can help you not only lose fat in general but also to do it with the most rebellious and stubborn.
training design
Our protocol is structured in three phases. In the first and third, we will try to maximize the mobilization and transport of fatty acids, for which we will develop long work and rest intervals.
In the second phase, on the other hand, we will try to increase the intensity to ensure not only the oxidation or “burning” of fatty acids but also the depletion of glycogen from our muscles. In this way, although the use of glycogen as fuel will always be more or less simultaneous with that of fats, with this protocol we try to prioritize the use of the latter as an energy substrate.
The training protocol looks like this:
- First phase: five intervals of 60 seconds and breaks between intervals of 30 seconds.
- Second phase: 8 intervals of 30 seconds and rests of 15 seconds.
- Third phase: five intervals of 60 seconds and rests of 30 seconds.
The exercise that we will do in the first and third phase will be burpees, although we could also do jumping jacks or even sprints.
In the second phase we will perform kettlebell swings. Swings allow us to engage both upper and lower body muscles, maximizing glycogen depletion and caloric expenditure.
We do not rest between phases.
burpees
With the burpees we have an exercise with a great cyclical component, that is, it allows us to chain repetitions over and over again.
As an exercise of the first and third phase, It is ideal to keep the heart rate high and therefore the caloric expenditure.
However, if doing the full push-up weighs you down too much and prevents you from maintaining a good rhythm, you can safely skip it.
Kettlebell swing
Finally, kettlebell swings performed in the Russian style, that is, without raising the kettlebell above our chest, allow us not only to perform many repetitions in a short time but also to perform them with heavier kettlebells.
This is ideal for maximizing muscle activation and therefore glycogen expenditure.
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