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Try a HIIT Workout to Break Through Your Weight Loss Plateau

The other day, we talked about the benefits of a slow carb diet. Just to let you know, here’s what I ate for breakfast today:

This morning, I had a nice dish of plain low-fat yogurt, with some fresh blueberries (my favorite). And I had it without any added sugar, of course.

Man, it was delicious. And I’m so full of energy!

Anyway, today’s plateau buster is about turning up the intensity of your workouts in order to burn calories faster.

Let’s see it…

Plateau Buster #7

Try a HIIT Workout

Don’t fret. HIIT isn’t some sort of alien technology. It’s an acronym for high-intensity interval training. To keep it short, HIIT basically means that your workouts are shorter but MUCH more intense. So, what does your body gain from it?

Aside from losing more fat in a shorter period of time, it’ll build endurance, and it will also boost your metabolism and heart health.

A simple, yet effective, HIIT workout for beginners is running. And by running, I don’t mean jogging for half an hour straight until you pass out. No. For a start, try to run as fast as you can for 1 minute, then walk for 2 minutes. Repeat this 3 minute process five times for a total of 15 minutes. I know it sounds too simple to be true, but trust the scientists, it works.

AAnother great workout for beginners, as recommended by greatist.com, takes around 10 minutes, and consists of six moves. It is perfect for people who are stuck in an office or are working from home.

The six exercises are:

  • Reverse Lunge With Knee Tuck
  • Push-Up With Reach
  • Plank
  • Plié Squat
  • Dip
  • Crunch

Here’s another one, this time from mindbodygreen.com. It’s called the no-excuses equipment-free home workout, which says a lot in my opinion. Okay, here’s how to do it. This one is also simple and fast.

Set an interval timer for 18 rounds of 10 second and 30 second intervals. You’ll rest on the 10 second intervals and you’ll give your best performance on the 30 second ones for a total of 12 minutes!

The exercises are the following (one exercise per 30 second interval):

  • Jump lunges
  • Reptile push ups
  • High knees
  • Pistols
  • Snowboarder jumps
  • Plank pike jumps

Look, I really want to help you. So, if you’re unsure about any of these exercises, here’s the muscleandfitness.com A-Z list of exercises in alphabetical order, with detailed video guides.

Try these workouts, and get your heart pumping (and that fat burning too).

Now back to science…

A study investigated whether continuous aerobic exercise or HIIT leads to better results. And while both forms of exercise are proven to achieve great results, in some cases however, HIIT achieved the desired results in shorter amounts of time (1).

So basically, incorporating HIIT into your training regimen might lead to better results in a very time efficient manner.

Another study shows that HIIT appears effective at improving metabolic health. This includes significantly lower insulin resistance compared to continuous training. Plus, participants diagnosed with type 2 diabetes experienced reductions in fasting blood glucose (2).

Are you ready to boost your workouts and smash the wall that stands between you and your dream body?

See you soon!

Your friend in fitness,

Mark Patrick

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References
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/
2. https://www.ncbi.nlm.nih.gov/pubmed/26481101