Get rid of that muffin top, Part 3: HIIT

Ok, so you've waited for it so here is the answer to help you trim off the muffin top and pass the strapless dress test to boot.

Ready?!

High Intensity Interval Training (HIIT)!

HIIT is a training modality where periods of near maximum effort exercise is interspersed with intervals of moderate-intensity aerobic movement. Research has shown that HIIT burns adipose tissue (body fat) up to 50% more effectively than low-intensity exercise.

How do you do it?

One option is short (10-30 minutes) aerobic/anaerobic cardio workouts. Not that old-fashioned, leaning on the cardio equipment stroll that you see some people doing in the gym while reading the latest gossip mag. No, we're talking sweat-producing, increased breathing, high intensity effort.

For example, you could do some fartlek-style running, walking, or cardio machine work where you go all out for as long as you can and then recover with low intensity movement for as long as you need. This requires you to be very self aware, but can be great for beginners. If you want something more structured, do 15-60 seconds of all out effort and then recover for 30-90 seconds. If you use cardio equipment you can also manipulate the ramp elevation (ie treadmill, eliptical trainer) as appropriate. The goal is to continually vary the intensity and therefore increase the overall fat burn. This option should only be done 1-2 times per week depending on your fitness level and training goals.

Another option is to mix in muscle conditioning with aerobic/anaerobic effort. This training modality should only be done 2-3 times per week on non-consecutive days, again depending on your fitness level and training goals. Here, you mix body weight and/or weight training exercises with short bursts of aerobic/anaerobic effort. The goal is to use total body movements that use all of your major muscle groups. As with cardio HIIT, you mix 15-60 seconds of maximum(or near maximum for Newbies) effort with a recovery period of 30-60 seconds:

Sample Workout:

Rotating side plank
Renegade pushups
Medicine ball wood chop
Burpees (Newbies: squat thrust)
Fwd/bwd lunge
Squat w/dumbbell lateral raise
Triceps dips

Do a moderate intensity activity such as jumprope, run in place, jumping jacks, etc between each exercise with stretching as needed.

Be sure to cool down and stretch afterward.

And remember, proper eating habits are vitally important to your success so go get a glass of water and a banana, and get started!