How to Transform Holiday Weight Into Muscles With HIIT?

Man opening a jar

Last updated: March 31, 2018 at 10:30 am

Most of us should walk more, but also there are other ways to reach our target body weight without spending hours and hours at the gym.

High-intensity interval training is an excellent way for melting holiday fat layers.

Even though there is no easy way to reach your goal, science can help a little bit – at least in giving some answers related to weight loss.

What slows down the metabolism?

Scientifically proved ways of slowing down the metabolism are cutting down or avoiding dairy products, such as yogurt, cheese, and milk.

In general, the worst thing for your metabolism is skipping meals, especially breakfast or overeating once or twice per day.

Besides that, people trying to lose weight first cut down on carbohydrates, the main cause for getting fat.

Although carbohydrates cause fat more than proteins that’s not the reason for avoiding them, especially if you are exercising, according to some experts.

How to speed up the metabolism?

If you want to speed up your metabolism and lose weight – forget about diet, warn doctors.

Consuming more healthy food that stops you from craving instead of useless calories like sugar and fat is the right way to go.

Some validate ways of speeding up your metabolism are going to bed early, including more proteins in your meals, consuming spicy food, drinking a lot of water and eating food which is rich in fibers like oats, raspberries, carrots, chia seeds etc.

All of this combined with miles of walking is essential.

Is weightlifting reserved just for bodybuilders and athletes?


Although a regular cardio exercising is most important for weight loss, weight lifting can provide a benefit for our organism and not just in an aesthetic way.

Namely, muscles help us to control the level of insulin and aid the struggle with diabetes type 2, heart diseases and reduce the risk of cancer.

The studies show that this implies to middle-aged and older persons, rather than on youngsters.

High-intensity interval training – the metabolism buster

High-intensity interval training

If you’re already a fan of high-intensity interval training (HIIT) or you are familiar with this type of exercising you know that it’s a fast and effective way to work out.

In addition, high-intensity interval training involves short, intense bursts of exercise with less intense moves or complete rest in between.

Hence, it’s very efficient—which means you will be spending less time in the gym each week while still burning all the fat, and boosting your metabolism, as some of the benefits.

It is one of the best exercises to reduce belly fat.

Why is high-intensity interval training so popular?

If spending hours in the gym or generally on exercising doesn’t appeal to you, you have to try high-intensity training regime.

It consists of short interval complex exercises that last for a few minutes.

Even though this approach does not have an effect on everyone (evidence shows that this approach does not have an effect on about 20% of people), most of you will achieve the same result like doing more exercises of lower intensity during a longer training.

HIIT training benefits are great!

This type of working out burns calories very fast.

Doing short intervals of different exercises will constantly accelerate your metabolism.

Try working out 20 to 30 minutes on high tempo – 45 seconds exercising and 15 seconds resting.

For example, you can try CrossFit or classic exercises.

Also, you can try a plank.

High-intensity interval training

Workouts example

8-minutes jog

4-minutes fast run

20-seconds sprint

1-minute walk

30-seconds sprint

1-minute walk

10-seconds sprint

1-minute walk

5-minutes jog

1-minute fast run

10-minutes walk

Time spent: 32 minutes

Calories burned (approximate): 259 

Do you need to stretch before exercising?

Static stretching before exercising increases the risk of injuries and can also cause short-term stiffness of muscles and blood vessels.

This is especially true for runners because they always stretch statically.

Dynamic warm-up improves the range of your motions and also contributes to better muscle control, which is the best way to avoid injuries.

Which supplements should you use?

If you don’t like various shakes and protein drinks, there is an easier and cheaper way to regenerate your muscles after hard training – a chocolate milk.

It contains good ratio between carbohydrates and proteins and it prevents muscle convulsion.

But, you have to know that even though a chocolate milk is good, if you want to be in a good shape and look better you need to find some drinks mentioned above like protein powder and shakes.


The holidays are over, but the calories are still here.

It’s time to turn those calories into muscles and look better.

High-intensity interval training is the right way to do that.

Be consistent, believe in yourself and you will see the improvement.

Never give up, start right now and enjoy exercising.

We wish you a great success.

No Comments
Leave a Reply