Never Do This Exercise?
The 5 Worst HIIT Workout Mistakes That Are Destroying Your Metabolism and Keeping You Flabby, Weak, and Tired
by Susan Ohtake
Certified Personal Trainer
The problem is this:
When you do a HIIT exercise class at the gym or when you do an interval session on a spin bike, you’re going to work up a sweat and feel like you’re getting a great workout.
When you do a HIIT exercise class at the gym or when you do an interval session on a spin bike, you’re going to work up a sweat and feel like you’re getting a great workout.
But that feeling of being sore, exhausted, and sweaty just tricks you into thinking you’ve burned off some stubborn fat.
It will take you weeks of going to a workout class or doing interval workouts four or even five days a week just to find that your belly and lower body still feel as flabby, bloated, and weak as it did before.
All of that time wasted…for nothing!
What gives!?
HIIT-style workouts CAN trigger a powerful post-workout fat-burning effect that can last for days after a workout is over. This is scientifically proven, and it’s one of the reasons why HIIT workouts are so popular!
I personally LOVE HIIT when it’s done correctly!
HIIT can help blast away calories long after a workout is over. HIIT can help burn stubborn lower body fat and stomach fat that can take FOREVER to burn with other types of workouts.
But, our bodies can only enter that scientifically proven post-workout fat-burning mode HIIT can give us…if we’re actually getting a “HIIT” workout.
And most of the HIIT workouts that you see and do?
They’re NOT actually “HIIT.”
On the next page, I’ll show you a style of HIIT workouts that stick to what science says works. This workout style is what 1,000s of women have already used to quickly burn away stubborn fat and get lean and toned everywhere.
But first, here are the 5 WORST HIIT WORKOUT MISTAKES you must stop making if you want to crank up your metabolism so you can get rid of hard-to-burn body fat and keep it off…
Mistake #1: Your Intervals Are TOO LONG
If your intervals are over a minute long, you’re probably NOT doing HIIT.
Most group fitness classes and far too many personal trainers call “interval training” and HIIT the same thing.
Here’s the problem:
True “HIIT” style workouts require actual high intensity. Your intervals have to be difficult and short. Don’t worry, the extra post-workout fat-burning IS WORTH IT...
But, when you do HIIT…
- The exercises you’re doing need to be explosive and powerful (so you can increase intensity)...
- You have to be working near 100% of your maximum effort (that’s HARD)...
- And the intervals themselves are SHORT (often as short as 15 or 30 seconds)...
But, most “HIIT Classes” have you doing intervals that are three, four, or five minutes long with short rest periods in between.
^ That’s not “HIIT.”
That’s interval training.And regular intervals are not as effective as true HIIT workouts.
Longer intervals sometimes have their place, but true “HIIT” workouts use short intervals at high intensity with longer rest periods.
On the next page, I’ll show you what can happen when you get the interval time and intensity correct for your HIIT workouts (HINT: it can trick your metabolism into rapidly burning lower and belly body fat).
Mistake #2: Avoiding Resistance Training
If you’re NOT using dumbbells or some type of resistance training while doing HIIT workouts, you’re missing out!
Avoiding weights because you don’t want to “bulk up” is one of the biggest mistakes you can make.
When done properly, resistance training (and I’m talking about nothing more than a pair of dumbbells here…exercises you can do at home), will not bulk you up. The right type of resistant training will increase tone and fitness everywhere while adding bone density.
Best part?
Resistance training makes it much, much easier to get the intensity you need to trigger post-workout fat burning from your lower body.
In the video on the next page, I’ll show you the most effective resistance exercises that tone every inch of your body—replacing flab with tone while sending your metabolism into fat-melting mode!
Mistake #3: Doing “Men’s HIIT” Workouts
Did you know that when it comes to fat burning, women can actually respond better to HIIT workouts than men…
…but, usually, that ONLY happens when women AVOID HIIT workouts that were designed for men’s bodies.
Guess who the corporate, sanitized, “Planet Fitness Version” of HIIT was made for?
If you guessed “men,” you’re right!
It’s no one’s fault that this happens, the fact of the matter is that most HIIT workout research is based on studies of men…
…and it takes a long time for new studies and research into how women’s bodies respond to HIIT to make their way into the exercise classes of these big corporations.
Recent research shows that, when it comes to HIIT, men, and women need different rest times and, in some cases, even different intensity workouts.
Another big “pet peeve” of mine is that, sometimes, these workout classes actually make the workouts easier for women! And that’s a big mistake too!
The fact is, we don’t need workouts that are “easier” than men. We need workouts that are made for the way our metabolisms use energy and burn fat.
In just a minute, I’ll show you the most effective way to crank up your metabolism to get lean and toned -- and why this one workout technique works better for women than men.
Mistake #4: Repeating the Same Workouts Over and Over
I know it’s super easy to get into the groove of going to a workout class or heading to the gym and repeating the same workout over and over again.
But…
Repeating the same workout routine over and over is a surefire way to STOP getting results. We’re creatures of habit and we tend to stick to things we’re familiar with and good at. But when it comes to working out, if you want to make progress and keep seeing changes in your body, you’ve got to start switching things up.
You see, your body has an amazing ability to adapt quickly, and when it does, that’s when you hit the dreaded plateau and you STOP making progress.
On the next page, I’ll show you how you can kickstart your metabolism, sending it into calorie-melting overdrive. Plus, you’ll discover how to keep your body guessing so belly and lower body fat continues to melt.
Mistake #5: Doing Looooooong Workouts
Longer workouts do NOT equal better results or faster results.
When it comes to getting lean and getting toned, your body responds to quality over quantity.
HIIT workouts should be just 20-25 minutes maximum and that includes rest time. If you’re doing ANY workout over 30 minutes, you’re probably NOT doing HIIT.
And, look, I get it! It’s no wonder it’s so hard to get started or stick with it when you’re doing long workouts (especially if you don’t have a lot of results to show for all your hard work!).
I’m a personal trainer, and if I had to do a workout over 20 minutes to see results?
Well, I wouldn’t exercise at all.
So, I’m going to show you how to super-charge your workouts and "reset" your metabolism so it finally burns lower body fat, helping you get lean, fit, and strong while cutting your workout time in half (or more!).
How to "Reset" Your Metabolism to Shrink & Tone Your Butt, Hips, Thighs, and Belly!
Alright! Now that you know what NOT to do, here’s the good news…
Science has proven that there are specific types of exercise that trigger a potent lower-body fat burning effect, skyrocketing your metabolism and boosting calorie burn for up to 48 hours after your workout is over.
These exercises use multi-muscle movements and resistance (using dumbbells), creating a massive metabolic boost, demanding more lower body fat to be burned for fuel.
The best part?
Most workouts will never touch stuck on lower body and belly fat—no matter how long or how much you exercise—but these workouts do!
You can do these short, insanely effective workouts at home. All you need is a pair of dumbbells.Plus, there’s even more good news…
These exercises also stimulate your youth-enhancing hormones — making you look and feel years younger!
Listen: getting a lean, defined body with a firm belly is easy once you know HOW to reset your metabolism to burn off stuck-on fat.
On the next page, I’ll show you the specifics behind these fast and easy-to-follow workouts that reset your metabolism so you can finally melt off fat (especially lower body fat) and KEEP it off for good -- without exercising yourself to death or constantly dieting!