What is HIIT?
HIIT stands for High Intensity Interval Training. (You may have also heard of Tabata – this is just a type of HIIT.) Essentially, to perform a HIIT workout, you push yourself has hard as you can for a set amount of time, and then you rest for a lesser amount of time. Other than the small “rest” times, in between rounds, you perform the entire work out before taking a real break.
Why should I incorporate HIIT into my exercise program?
HIIT burns more fat than muscle
Long workouts of steady state cardio can actually result in muscle loss, but studies have shown that both heavy weight training and HIIT workouts preserve more muscles while using the body’s fat stores as a fuel. It has also been shown to increased mitochondria function in your cells.
It’s quick
Typically, HIIT routines can last anywhere from 10-30 minutes. That means you are burning a LOT more fat, in less time.
It’s efficient
Studies have shown that HIIT routines will burn more fat DURING the workout than more “traditional” steady-state cardio activities (like running, biking, etc.) What is especially interesting is that HIIT routines continue to burn more fat AFTER the workout is done also, for up to 24 hours.
No equipment required
Equipment is handy, but HIIT is really just about going 100% and getting that heart rate up by doing repetitive movements. Jumping jacks, burpees, jump squats, and mountain climbers are examples of exercises that can all be done anywhere AND without any equipment.
So it’s better, quicker, and more effective than steady state cardio??? How do I start?
I’m a fan of simplicity, so I’ll make it easy for you. You can do the same exercise for the whole work out, or you can mix it up. During exercising moments, push as hard as you can.
- Time intervals: 20 second on, 10 seconds rest (Beginners: start with 30 seconds on and 30 rest)
- Duration: 10 – 30 minutes (if you can go longer than this, you may not be pushing hard enough)
- How often: Beginners – once per week, Advanced – 2-3 times per week
Here are some examples of HIIT movements:
- That require no equipment:
- Jumping Jacks
- Burpees
- Mountain Climbers
- Jump squats
- Jumping lunges
- Sit ups
- Push ups
- Equipment required:
- Kettle Bell Swings
- Box Jumps
- Ball Jacks (jumping jacks holding a weighted ball)
- Jumping rope
- Step ups
- Cardio machine interval routine (treadmill, bike, row)
