It’s pretty obvious why peoples health generally declines upon entering college or starting a fulltime office job.
Office workers usually sit in front of a computer all day and to make matters worse, many deal with the stress of their new career by eating fast food for lunch or endless unhealthy snacks.
First year of college/university also do plenty of sitting, combined with all-nighters, energy drinks, alcohol, and of course junk food.
All of this comes with its consequences and gave rise to the popular term “Freshman 15”.
The Freshman 15 refers to the approximately 15 pounds of weight gain that students tend to gain during their first year of college or university and it applies to anyone who is going through a lifestyle change. Whether it’s your first office job, getting married, having kids, or something even more stressful like illness or separation.
This kind of rapid weight gain tends to go straight to your belly and belly fat becomes difficult to lose.
If you’ve experienced this (I certainly did when I started my first job), then I’m going to show you how to quickly lose the weight you’ve gained and if you’re about to make a big life change, I’ll show you how you can prevent your weight gain from even happening.
We’re going to do this with some HIIT workouts, which are perfect for helping you lose belly fat fast and for good.
HIIT, or high-intensity interval training, is a technique in which you give 100% effort through short, intense bursts of exercise followed by short (sometimes active) recovery periods.
This type of workout keeps your heart rate up and burns more fat in less time than low intensity exercise.
For example, take a look at sprinters. They’re usually very muscular and very lean compared to marathoners.
This is due to the type of training they perform – bursts of high intensity as opposed to long low intensity cardio.
“A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery, this afterburn effect is referred to as Excess Post-Exercise Oxygen Consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.”
NASM, NSCA, head instructor at The Fitting Room in New York City
Here are a few other benefits of HIIT if I haven’t fully convinced you yet.
1. Increases your metabolism
HIIT will boost your metabolic rate for up to 48 hours after your routine which means you’ll still be burning fat when you’re sitting on the couch hours after the gym
2. It’s quick and convenient
I understand that many students don’t feel as though they have time to workout, but HIIT workouts can be done anywhere and most are 20-30 minutes or less
3. No equipment necessary
When most people look for a workout to lose belly fat, they usually require a gym or several pieces of gym equipment.
Good thing HIIT workouts generally only use your body weight as the focus is to boost your heart rate and keep it there.
This results in optimal muscle building, as well as fat loss and increased calorie burn.
Now, with that being said HIIT is very intense and physically (and mentally) challenging but the benefits and changes you will see from it will definitely make it worth it!
Let’s take a look at 3 HIIT workouts to lose belly fat that you can start experimenting with today!
Repeat this whole circuit 3 times with a minute rest in between circuits. Don’t take any rest between each exercise.
Total time: ~12 minutes
30 seconds sprint then 40 seconds brisk walk
Repeat 10 times
This can be done either outside or on a treadmill and make sure you are performing at 95-100% intensity during your sprints.
The total time for this circuit is 10 minutes. Repeat this whole circuit twice with a minute rest in between.
Squat Jump & Burpee HIIT Program