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what is HITT training

What is HIIT Training?

what is HITT training1. What is HIIT Training? We have all been there, feel like we have to work out but either can’t be asked or haven’t got the time, or a bit of both. I used to think that if I didn’t complete at least an hour in the gym either pumping iron or cardio training I was somehow cheating myself and would only have myself to blame when I looked in the mirror and saw a beer gut and love handles overflowing from the top of my trousers, that was until I discovered HIIT!

What is HIIT Training?

So what is HIIT? HIIT stands for HIGH Intensity Interval Training and is any workout that alternates between intense bursts of activity and fixed periods of less – intense activity. Alternately you can try ‘insanity’ training which has prolonged high intensity bursts with short rest periods; some other methods will have shorter bursts of high energy exercise and longer rest periods, each to their own!

2. Challenge your self

This is not the sort of workout you can do whilst watching TV or reading your book. Even though it has shorter work out time periods, you will be working hard the whole time, HIIT offers a challenge for anyone, from the very fit gym bunny to the new guy getting back into their fitness groove.

3. Metabolism Kick-start

Not only do you burn more calories during a HIIT workout, you also boost your body’s repair cycle. That means you burn more fat and calories in the 24 hours after HIIT workouts than you do after a steady run or jog. So, how does it boost your body’s repair cycle, I hear you cry? HIIT stimulates your human growth hormone during the 24 hours after you complete your workout, human growth hormone (HGH) is responsible for increased calorific burn as well slowing the aging process, so you can save a fortune on expensive creams and surgery.

4. What else do I need to know?

HIIT is ideal for a busy schedule and for people with precious little time on their hands. Research shows that you can achieve more progress from a 15 minute blast of interval training, done three times a week than on a treadmill for an hour. A study by the American College of Sports Medicine in 2011 found that 2 weeks of high intensity interval training improves your aerobic capacity more than six to eight weeks of endurance training.

HIIT comes in varying forms and is very easy to fit into your daily routine around work and the kids. I have found that Tabata training is really good and gets the heart rate pumping very quickly. Tabata is only 4 minutes of intensive training, 20 seconds of intensive work (sprints, push ups, hill climbers, step ups etc) with a ten second rest period, set to your stop watch or clock. These 4 minutes of training equate to 8 sets of a given exercise, repeated during the time. I usually try to do 4 minutes of legs (step ups, tuck jumps, skipping or similar), 4 minutes of upper body (press ups, tri dips, incline pull ups or similar) and 4 minutes of Trunk (Hill climbers, leg raise plank, sit ups, crunches or similar. Try that little 12 minute beauty, you’ll love it. Circuit training, Insanity classes and Cross fit are also brilliant. At the Fresh Start Fitness Holiday Boot Camp Thailand you will have a chance to try all these great HIIT classes.

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Richard co founder of the thailand fitness bootcamp

Richard Thomas

To your very good health

Richard Thomas

Fresh Start Boot Camp Thailand

Fresh Start is a weight loss and Fitness retreat located in the magical rural hills of Chiang Mai. Founder by Richard and Louise Thomas in January 2010. They are the number one Boot Camp in Thailand, attracting clients from all over the world.

If you are interested in coming to the Fresh Start Boot Camp and want to know prices and dates click this link 



2014 New Fitness Class Tips

It’s the start of the New Year and 2014 has some great new fitness classes for you to try. I have listed some of the hottest

2014 New Fitness Class Tips

below, guaranteed to transform your over indulged Christmas body’s for ever!

Speedflex. The new cross training. This form of training reduces micro tearing of the muscles, so you will not get as much muscle soreness the following day and be able to continue training. This high intensity interval training is based around a free motion bar, where the more force you apply to it results in more force being pushed back against you from the machine. You can expect to lose between 800 to 1200 calories in a 45 minute session. Take a look at for more information. Check out an example of a great cross training session.

Sandbells. In weights from 3kg to 12kg they are a cross between a sandbag, dumbbell, grip bag, medicine ball and kettle bell. You can slam them down on the floor; smash them against a wall or heave them above your head, great for circuit training and boot camp style workout routines. Because the sand moves around inside the sandbell you get a different workout every time, this in tirn shocks your body and increases weight loss. You can burn 300 calories during a one hour session and tone your arms, legs and core to the max.

Anti-Gravity Yoga. YogaThis super back correcting style of Yoga requires a harness which looks a bit like giant baby bouncer. Some recent converts to this space style yoga include Gwyneth powthtrow who say that it allows them to get into advanced inverted poses that other exercises can’t reach. You use the anti-gravity devise to do yoga, Pilates and dance style moves which relieves compressed joints and aligns the body so that you can stretch further. This style of Yoga is great if you suffer from a bad back or aching joints. Visit for your nearest class.

Essentrics. If you want to burn 276 calories in 30 minutes then this Pilates inspired work out is for you. This exercise routine is based on stretching muscles before strengthening them in the elongated position to create longer, leaner, more toned shape. It claims to make your waist thinner, stomach flatter, legs leaner and bum more toned with one month.

Barrecore. This is a hybrid of Pilates and ballet with cardio, light weights and isometric movements set in the ballet studio with use of the famous barre, hence it name, Barrecore. A one hour session should shift between 500 to 600 calories in a one hour session.

If none of these state of the art new regimes sound attractive, go for a nice jog instead, oldest and most proven form of shifting the Christmas flab!

To your very good health
Richard Thomas
Fresh Start Fitness Holiday Thailand.

How To Burn Fat With Boot Camp Style Fitness

How To Burn Fat On Bonfire Night

How To burn Fat Our Top Two Tips For Bonfire Night

Its Halloween and Firework night all in a space of seven days. I don’t know about you, but with kids and trick or treat I have a habit of consuming far too many sweets and candy bars. Couple the over indulgence of candy and sweets on all hallows eve and the burger and hot dog frenzy on Bonfire night, I need a good fat busting work out to burn off all those unwanted fat molecules. How to burn fat?  I’ve listed below some great work outs that are guaranteed to cut that blubber and tone those wobbly bits.

1.Tabata High Intensity interval Training

If you are unsure of what Tabata training is, then I will explain. Tabata was founded by a Japanese Scientist, Izumi Tabata and colleagues. He conducted tests on two groups of people, comparing moderate intensity and high intensity interval training.

Tabata found that high intensity training over a shorter period was more effective and had more of an impact on both aerobic and anaerobic fitness, which is sure fire proof that this type of interval training is a brilliant way of shifting unwanted calories.

Any exercise can be incorporated into the Tabata style of training. However, the basic outline of the Tabata High intensity style is as follows;

. 4 Minutes long (Whole Tabata High Intensity Workout session)

. 20 seconds of high intensity training

. 10 seconds rest

. Total of 8 sessions or rounds

One of my favourite Tabata work outs utilising all the major muscle groups is 4 minutes of Tabata style press ups, 4 minutes of Tabata style Jump squats and 4 minutes of Tabata style Ab cycles…ouch!
Here is a great explantaion and demo video by Funk Roberts which will show you exactly what I mean.

2.Boot camp Fitness Training

Taking a leisurely walk on your local common these days you may be forgiven for thinking that National service is back.

How To Burn Fat With Boot Camp Style Fitness

Boot Camp style fitness

If you want to get fit quickly, enjoyably and burn mucho calories then find your nearest boot camp. A great fun way to get fit with like-minded people and at a much lesser price than using a personal trainer. Don’t expect any swanky gyms or posh equipment though; boot camp fitness is out doors, in any weather and being pushed hard. Expect tyre pulls, lots of push ups and loads of sweaty fun! Boot camps are huge across the globe now, with lots of variants and styles. Most of these camps are run by ex-military guys who will push you further than you would normally push yourself, but with amazing results. If you want to have an idea of what to expect, then think of Army training but without the guns and room inspections, just good, clean and honest hard work!

Richard co founder of the thailand fitness bootcampHappy Bonfire night everyone

To your very good health

and happiness

Richard Thomas

Fresh Start




Fresh Start Fitness Holiday Boot Camp
The Spa Resort 165 Moo4
Chiang Mai

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