Welcome to one of the biggest secrets to rapid weight loss: High Intensity Interval Exercises.

High intensity interval training, also known as anaerobic training, is relatively unknown by most in the fitness world. Most individuals focus their workouts on stamina, strength, and/or flexibility. Anaerobic exercises are commonly performed by elite athletes, such as professional football and ice hockey players. Without a doubt, this is one of the best style of exercise to do for those who are looking to tone their muscles and to lose weight.

Anaerobic Exercise VS Aerobic Exercise

This is a quick review of the difference between aerobic and anaerobic training. Firstly, aerobic work allows us to use the oxygen we breath in to meet our energy demands during exercise. It is simple cardio work where we can go on for upwards to one hour and not feel extremely tired. Aerobic exercises only work us to approximate 60 to 70% of our maximum heart rate. This sort of aerobic running, swimming or cycling is part of improving our overall stamina and is known by most in the fitness community.

Anaerobic exercise is much more intense than basic cardio. The word "anaerobic" means "without oxygen", so you can kind of figure out where we're getting at. We work at a hardcore training level so that our heart rate moves up to 80-95% of max heart rate. At this point, we can only sustain the movement or exercise for approximate 30 seconds to 2 minutes. Any longer than 2 minutes, we will have to slow down to an aerobic pace.

The value of high intensity interval training are two things: increases muscle toning and speed of weight loss. This method has been highly effective that many fitness trainers have adapted this sort of workout for their clients.

For those who would like to try it out, but are not sure how, I've devised an anaerobic routine for those who would like to do this training at home. I'm guaranteeing you will sweat more than you've ever sweat after this workout!

High Intensity Interval Training Routine at Home

1) Push Ups for 45 seconds (for added difficulty, put your feet up on a elevated surface)

2) Knee Tuck Jumps for 45 seconds (land softly on your toes, try not to make any sound)

3) Leg Split in Push Up Position for 45 seconds (get in push up position, with legs together. Open your legs and close them back together)

4) High Knees for 45 seconds

5) Jumping Lunges for 45 seconds (get into lunge position, jumped up and land with the other leg in a lunge position)

Between exercises, Rest for 5-10 seconds. This will allow you to have some time to recuperate. During recovery time, take bellowing, deep breaths in to recharge oxygen and energy.

At the end of the set, take a 2 minute rest. Do this routine 3-4 times for maximum effectiveness.

Do this routine 2 to 3 times a week. Try to get one days rest between workouts.

At the beginning, this routine can be very strenuous and you may feel depleted at the end of it. Several recovery days are usually required after the first few attempts at this workout. Our body is familiar with being oxygen rich, so when we do anaerobic exercise, we have difficulties handling the deficiency of oxygen. I would suggest taking it slow in the beginning few weeks. Given two weeks or so, your body will learn to operate at the high pace required in these exercises.

In the end, high intensity interval training is not suitable for everybody. It's tough, and it takes strong commitment and mental strength to endure these challenging fitness routines. If you look at the renowned workout program "Insanity", it is an intense exercise regiment. If you can fight through it, the results will show significantly and in a short period of time. Perhaps you think you have what it takes to include anaerobic exercises in your daily gym routines?