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High intensity interval training, also known as HIIT training, is a newly popular form of cardiovascular exercise that combines alternating periods of intense effort with periods of moderate to low effort.

When performing HIIT training, the goal of the participant is to perform at maximal effort for a set amount of time and then rest for a set amount of time usually until your heart rate recovers.

The reason HIIT training works so well for losing fat is because HIIT training not only burns fat during the workout, but unlike steady state cardio exercise, HIIT training burns fat for up to 48 hours following the workout! This is commonly referred to as "the afterburn effect" .
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