HIIT has been shown to alter your body’s chemistry in the way it burns fat, as growth hormone is mobilised and secreted for many hours after you have finished your exercise. This affects all your other hormones, including testosterone and insulin, and enables more efficient use of calories and stored fat.

HIIT requires little time commitment (20 minutes) and does not require gym equipment.

It can be achieved by using any exercise format that has variable intensity. E.g. Walk/run. Or by altering the pace of cycling, spinning, swimming, or skipping.

You can measure your hormones before and about 2 months after you commence your HIIT programme to see the changes.

To order your male or female hormone profile visit www.healthtestathome.com
Alternatively measure your own BMI before and about 2 months after to see how you have changed your body’s metabolism.

NB- You should always consult your doctor before you commence any of these programmes.

If you have reached or are already at your required weight, you can go straight to phase 5 for maintainence.

PHASE 1 : WEEKS 1-2
15 seconds : High-intensity exercise
30 seconds : Rest or low-intensity exercise
Repeat another 10 times, followed by a final 15-second high-intensity blast.
Total time: 15 minutes

PHASE 2 : WEEKS 3-4
15 seconds : High-intensity exercise
30 seconds : Rest or low-intensity exercise
Repeat another 10 times, followed by a final 30-second high-intensity blast.
Total time: 17 minutes

PHASE 3 : WEEKS 5-6
30 seconds: High-intensity exercise
30 seconds: Rest or low-intensity exercise
Repeat another 11 times, followed by a final 30-second high-intensity blast.
Total time: 18.5 minutes

PHASE 4 : WEEK 7-8
30 seconds: High-intensity exercise
15 seconds: Rest or low-intensity exercise
Repeat another 25 times, followed by a final 30-second high-intensity blast.
Total time: 20 minutes

PHASE 5 : Maintainence
1 minute : high intensity exercise.
4 minutes : low intensity exercise.
Repeat another 3 times
Total time : 15