Metabolism Boosting HIIT

Workout - Metabolism Boosting HIIT

• 10min @ 7'00''/km
• 33 lots of:
  • 15s @ 3'30''/km
  • 30s rest
• 5min @ 7'00''/km

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Intro

Lee Grantham’s video on “How to Lose Belly Fat: Science-Backed Tips” covers practical ground. The key insights are below so you can start using them today. The complete video (linked below) has additional detail if you want the full picture.

Key points

• Spend two weeks tracking: write down your sleep, diet (portion sizes and meal timing), water intake, physical activity (type, duration, heart-rate data), and morning energy on a 0-100 scale. Mark helpful patterns in green and habits you want to break in pink. Patterns jump out.
• Gentle calorie reduction: target a 300-500 daily shortfall. Aggressive cuts risk injury and unsustainable patterns.
• Smaller, frequent meals: spreading food across 6-8 eating windows keeps your metabolism active compared to 2-4 larger meals.
• Start the morning right: easy walk or run on an empty stomach, drink water, black coffee, then a protein-packed breakfast (banana-pea-protein smoothie and dry-weight oats, for example).
• Short, intense bursts: run all-out for 15 seconds, walk slowly for 30 seconds, repeat this cycle for roughly 40 minutes (plus 5-10 min easy movement before and after). This style raises your metabolic rate and targets abdominal fat.
• Rest and stress management: aim for 7-9 hours of quality sleep nightly. Handle stress with meditation or yoga to reduce cortisol and support belly-fat loss.
• Patience wins. No quick fixes. Compound small wins over weeks and months.

Workout example

40-minute HIIT session (2 x per week):

1. Warm-up: 5-10 minutes of easy jogging or brisk walking.
2. Main intervals:
   • Sprint at maximum effort for 15 seconds.
   • Walk or slow-jog for 30 seconds.
   • Repeat this 15-second-max / 30-second-recovery pattern for the next 30-35 minutes.
3. Cool-down: 5 minutes at an easy pace (jog or walk).

Tip: Back off your sprint intensity if heart-rate climbs too high. Aim for hard work that you can sustain.

Closing note

Put this into practice, adjust your paces and meal portions in your Pacing app, and watch what changes. Stick with it and prioritize your sleep.

References

• How to Lose Belly Fat: Science-Backed Tips - YouTube (YouTube Video)