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  • Simple Workouts to try on the Beach

    Written by guest author Talar Demirdjian  Whether it be by the shores of Batroun, or on the sandy coasts of Sour, Lebanon has some of the best beaches you can hope for, so when the weather is beautiful and breezy take your workouts outdoors and enjo...
  • Tips for Exercising in the Lebanese Summer Heat

    Written by guest author Talar Demirdjian A beautiful sunny day in Lebanon feels like the ultimate motivation to go outside and play, but exercise combined with the summer heat can be a dangerous combination.  So, here are a couple of things to thin...
  • Top Five Hiking Destinations in Lebanon

    Written by guest author Talar Demirdjian  The sun is up, the weather is sweet, it’s time to put on your….. hiking feet? When you’re at the gym and you’re looking outside at the amazing weather and wondering why you’re on an elliptical machine, it’s...
  • Awesome and Unusual Fitness Classes

    Written by guest author Talar Demirdjian  Getting fit doesn’t necessarily mean spending countless hours at the gym or in spin class, counting the minutes until you hit your mark so you can go home and watch Netflix. So, if you’re looking for new and...
  • Why You Should Engage in Team Sports

    Written by guest author N.P.Burggraaff You don’t have to make the national soccer team or the NBA to enjoy the many advantages of being part of a sports team. In this article, I’ll list the top 5 reasons why it’s so great to engage in a team sport! ...
  • Yoga and Fat Loss

    Yoga originated in India and is historically said to be at least 5000 years old. It brings about mental, physical and spiritual peace to those who practice it. By definition, the word yoga means to “unite or integrate” oneself to their body and consc...
  • Top Reasons to Start Playing Soccer

    Written by guest author N.P.Burggraaff Soccer is a very popular sport all over the world, especially in Europe and South America. Soccer is also one of the oldest sports with the first match dating all the way back to 1004 B.C. in Japan. Over the ye...
  • Flexibility Uncovered

    Written by guest author N.P.Burggraaff Definition Flexibility means your body can stretch and utilize its maximum possible movements. These movements are often limited by our joints. For example, your back can bend far forward, but much less far ba...
  • Boxing as a Cardio Workout

    Written by guest author N.P.Burggraaff Cardio can become extremely monotonous and routine if you spend hours on the treadmill, stair master or elliptical. If you want to burn a lot of calories and enjoy doing it, give boxing a try. “Boxing is a gre...
  • Quick and Easy Tips to Boost Your Endurance

    Written by guest author N.P.Burggraaff Improving your endurance is extremely essential to your health and physical strength. Boosting your cardiovascular health will strengthen your heart muscles and prolong your life expectancy. A good endurance wi...
  • 10 Reasons to Start Pole Fitness Dance Classes

    Written by guest author N.P.Burggraaff. Photo credit: Jilse Rig, Dutch competitive pole dancer.   In the past, strip clubs were associated with a dodgy atmosphere and were situated in the bad part of town. Today things couldn’t be more different! D...
  • Why Swimming is an Excellent Cardio

    Written by guest author N.P.Burggraaff Stop running, put your bike in the garage and set your boxing gloves aside! Why you may ask? To go swimming! In this world of never-ending fitness trends, you would almost never consider swimming as a sport or ...
  • Exercise For Seniors

    Written by guest author N.P.Burggraaff As we get older, our strength, endurance and flexibility changes over the course of the years and typically decreases. This can be extremely dangerous as decreased health and fitness will increase the risk of v...
  • Why You Need a Good Sports Bra

    Written by guest author Nynke Burggraaff The reading of this title might make you think ‘right, as if my choice of sportswear will affect my performance’. In this article I’ll explain why in fact it is important to invest in good quality underwear. ...
  • Stretching Myths and Facts

    Written by guest author Nynke Burggraaff Stretching is said to reduce injuries and overall benefit the exercise performance. Is this really true though? In this article I will debunk some myths and state some facts.  What is stretching? The main o...
  • Why You Should Never Ditch Cardio

    by – Being active is the greatest gift you can ever give to your body. Here are some top reasons why you should never ditch cardio. Cardiovascular...
  • Cellulite definition, causes and how to get rid of it

    by – More on cellulite, their causes, consequences, and how to treat, get rid of them or at least minimize their appearance during occasions. Near...
  • High Intensity Interval Training

    by – One of the most popular forms of cardio is High Intensity Interval Training (HIIT). It helps us burn calories faster and become fit. High int...
  • Common sports injuries

    by – Inevitable sports injuries may occur while during and weight exercise or training workout. Know more about their treatments and prevention. S...
  • Why your fat loss may be off to a slow start

    by – It is very frustrating not to see and results in our fat loss process. You must make sure you’re practicing cardio and know that it takes time. ...
  • The benefits of fasted cardio

    by – Doing a cardio session at the morning, before breakfast, is known as fasted cardio. It helps removing the last bits of body fat. One common t...
  • Myth of the fat burning zone

    by – “The fat burning zone is one of the most pervasive myths in the fitness industry that just won’t go away.” Learn more!. One endlessly pervas...
  • Different forms of cardio explained

    by – Switching forms of cardio is a great way to break out of a fat loss plateau. Walking or jogging and stair climbing are examples of cardio forms. ...
  • Cardio needed for maximal fat loss

    by – – The frequency and duration of cardio needed for fat loss differ between beginners and experienced people, and depend on many other factors. ...
  • Does cardio cause loss of muscle mass

    by – In order to keep the required muscle mass, the athlete should know which kind of cardio session to choose, depending on his goals. One common...
  • When is the best time of day to do cardio

    by – Cardio sessions can vary between morning, fasted cardio and evening sessions. You choose whenever it’s convenient for your daily schedule. Pe...

High intensity interval training


High intensity interval training is one of the most popular forms of cardio. It enables you to burn more calories in less time than other forms of exercise, and can keep you motivated throughout the duration of a vigorous workout. A growing body of evidence suggests that these short but intense workouts may be more even more efficient than longer cardio sessions.

High intensity intervals

High intensity interval training (HIIT) consists of pushing yourself all-out for a short burst, then slowing down the intensity to a recovery interval before repeating. An example could include sprinting to your limit for a short period of time, before slowing down into a jog, then repeating. Slowing down for a recovery interval will allow you to catch your breath and recuperate so that you’re ready to repeat the high intensity workout.


You can vary the high intensity and the recovery intervals according to your current fitness level. If you’re newly starting out you’ll benefit from longer recovery intervals, whereas if you’ve been training for a while, you’ll need shorter recovery intervals in order to benefit. Goals are another dictating factor: those looking to burn fat will benefit more from shorter recovery intervals than those trying to build muscle.

Improved aerobic fitness levels

One of the benefits of HIIT is that it can significantly boost your endurance levels in a short period of time. A study by the American College of Sports Medicine revealed that as little as two weeks of interval training is equivalent to six to eight weeks of endurance training. Another benefit of HIIT is that it’s a great metabolism booster. Research has shown that your body will continue to burn calories even after your workout is over as it recuperates from the intensive exercise.

Incorporating interval training

The good news is that HIIT training can be performed anywhere, using a wide range of cardio machines. Even if you don’t have access to a gym, you can participate in HIIT cardio by running outdoors or with a skipping rope. Sprinting up a long flight of stairs before walking down, then repeating, is another challenging form of HIIT.


A good starting point for beginners is to push yourself to your limit using your desired cardio machine, then slow down the pace for two minutes, before repeating. Keep repeating the cycle until you’ve completed 20-30 minutes of exercise.

More challenging workouts

As it gets more challenging, you can switch to one minute of maximum exertion, followed by a one minute rest interval, then repeat. Eventually, you can increase this to two minutes of pushing yourself to the max with a one minute rest. Keep making your recovery intervals shorter as you get fitter, until eventually your recovery intervals last no more than 30 seconds. The Insanity workout DVDs by Team Beachbody encourage you to work towards three to four periods of maximum exertion followed by 30 seconds of rest before repeating the cycle.

HIIT training in comparison with other forms of cardio

Although HIIT training is extremely efficient and can be completed in less time than lower intensity training, at the end of the day the most effective form of cardio is the one that you’ll stick with. Any cardio, whether steady state (exercising at the same intensity), moderate or HIIT training, will get you results, provided you do it consistently and in parallel with a good nutrition plan. If you’re juggling a busy schedule and want to challenge yourself with more vigorous workouts, then give HIIT training a go. However, if the idea of exhausting intervals leaves you feeling fatigued, then substitute whatever you enjoy most. At the end of the day, exercise is a gift to your body and should be enjoyed. 




Rana Seblani
2015-08-11 15:01
Need excersise for glutues muscles and butt and back thighs
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2014-01-01 17:44
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