The high intensity workout: Get real results real QUICK!

Are you ready for High Intensity Interval Training -- the workout that promises to help you lose the kilos real fast? Brinda Sapat takes you through the steps.

It's time to ditch the traditional way of working out and upgrade to one that gives you real results and quick! This is the newest buzzword in fitness worldwide.

The theory so far had been cardio workouts for 20-60 minutes and weight training sessions on other days. This does help lose weight, but with the new way you'll lose it faster, get great shape and gain many more fitness benefits like power, strength, balance, agility, speed and stamina for short or long bursts of energy.

It's called High Intensity Interval Training or HIIT. It mixes up intervals of cardio, agility, strength and plyometrics.

Even 30 minutes will give you a great workout. It will build a lighter, more agile yet strong body.

HIIT can be performed anywhere; in a gym, outdoors or even at home.

There are numerous exercises that can be done. Here's a sample workout to start with, every alternate day.

Once you get the hang of it, you can vary the exercises every now and then to give you a continuing challenge and keep you motivated.

Make sure you wear well cushioned cross training shoes and that the surface you are working on is not hard concrete or uneven.

Start by warming up. Do each of these for 30 seconds, then repeat for a total of three cycles.

• Jog
• Jumping Jacks
• Alternating side lunges

Exercises

Perform each exercise for one minute:

Take no more than a 10 second break between exercises.

1. Run at moderate to fast speed.

2. Burpees (Squat, thrust into push up, jump back to standing position)

3. Gallop (sideways run. Keep changing directions)

4. Push-ups

5. Jump up and down a step. If you don't have a step, take a large jump forward and back on the floor.

6. Hot feet (30 seconds): Superfast jogging on the spot, jumping jacks (30 seconds)

Illustration: Uttam Ghosh

7. Alternating forward lunges with lateral arm raises, using dumbbells

Take a big stride forwards with your right leg and sink into a lunge as you raise your arms out to the sides. Come back to standing position and then take the left leg forward for the same. Keep alternating legs.

Illustration: Uttam Ghosh

8. Bent over rows with weights or pull-ups on a bar:

For bent over rows, stand in a lunge position with heavy dumbbells in both hands. Bend over. Pull both the elbows up past your waist and lower back to start position.

For pull-ups, hang on a bar and pull your chin up towards the bar by lifting your body up.

Illustration: Uttam Ghosh

9. Jump squats with overhead shoulder press using a stability ball, light weight medicine ball or single dumbbell.

Squat down with your legs more than hip distance apart and pushing your hips way behind making sure your knees stay in line with the ankles. Jump up and raise your ball overhead and sink back into the squat.

Illustration: Uttam Ghosh

10. Plank hold for 30 seconds and knee drops for 30 seconds

Hold the push up position for 30 seconds for the plank. Then bend and straighten the knees as you maintain the plank position.

Illustration: Uttam Ghosh

11. Obliques bicycle

Lie on your back with your hands behind your head. Knees are bent and feet off the floor. Rotate your upper body to the left as you pull the left knee in and push the right leg straight out at 45 degress. Change sides. Keep alternating sides.

Illustration: Uttam Ghosh

12. Dead lifts

Stand with your feet a little more them hip distance apart. Keep your knees soft. Hold a heavy dumbbell in both hands and bend down from your hips, lowering the weights towards the floor. Do not round the back. Squeeze your back and hips and lift up to standing.

Illustration: Uttam Ghosh

13. Back hyperextensions with reverse flyes 

Lie on your tummy with arms out at hosulder height, holding light dumbbells. Lift your upper body till your chest clears the floor, while simultaneously raising your arms up towards the ceiling all the while squeezing your back. Slowly lower.

Illustration: Uttam Ghosh

14. Ski Jumps 

Take large jumps forwards in a zigzag pattern and then back -- 4 jumps forwards and 4 back.

15. Mountain climbers

In push up position bring alternating legs in and sliding them back on the floor, mimicking a mountain climbing movement.

Repeat all exercises once more!

Stretch, cool down and relax.

Treat your worked body to some great stretches and wind off with some deep breathing and relaxation.

Boost your get fit plan by following a low fat, well balanced diet. Eat 5-6 small meals in the day to rev up your metabolism. Have a light dinner 3 hours before you hit the bed to cut down the tummy bulge and reduce fat storage.

Illustration: Uttam Ghosh