ALL ABOUT HIIT
What is HIIT?
High-intensity interval training is a form of interval training, that is alternating between short periods of intense exercise with less-intense recovery periods until you're simply too exhausted to go on. When performing a HIIT interval, you would usually be aiming to achieve a maximum heart rate of 80%.
Key Benefits
PROGRESS: Some research studies have shown that you can achieve more progress during a 15 minutes HIIT training (done three times a week) than it would be jogging on the treadmill for an hour.
THE AFTER EFFECT: Several studies have demonstrated HIIT’s impressive ability to increase your metabolic rate for hours after exercise. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after a steady-pace run.
IT'S SHORT: One of the most common misperceptions about exercise is that it is necessary to spend hours in the gym in order to lose weight and see results. Instead of working longer, work smarter by using short intervals of extremely high-intensity exercise. This type of workout is ideal for people with a busy schedule. No matter how busy you are, you can still fit in a 15-20 min workout into your schedule, much easier than a 1 hour one.
WILL KEEP YOUR HEART HAPPY AND HEALTHY: HIIT workouts can help lower both your blood pressure and blood sugar, which are known as risk factors for heart disease. Multiple studies have shown that HIIT improves blood flow and has tremendous vascular benefits.
YOU CAN DO IT WITHout any EQUIPMENT AT ALL: You just need your body and your will. The combination of exercises is unlimited. You can jump in multiple directions, do high knees or burpees. Just go as hard as you can during each interval.
YOU CAN DO IT ANYWHERE: Since you don’t need any equipment you can basically do it in any place, from your home to your office, in the park or in a hotel room.
Important
HIIT is extremely effective, but it can place a tremendous amount of stress on the body. Therefore, it should only be performed two to three times a week with at least 48 hours between exercise sessions to allow a full replenishment of energy stores and to repair the involved muscle tissue. It is ok to exercise the day after a HIIT session, but it should be a moderate-intensity activity.
if you want to incorporate a HIIT session into your routine and pair it with a weights session, make sure you do your HIIT after performing your weights training, not before.
HIIT Workout Structure
Beginner: 30 seconds on (go as fast as you can) + 30 seconds rest
Intermediate:40 seconds on + 20 seconds rest
Advanced: 45 seconds on + 15 seconds off
Duration: 15-20 minutes (depending on your fitness level)
TIP: Use a timer to track your time.
PLAY AROUND: You can jump rope, do moving push-ups, jumpING lunges, or butT kicks. If you don’t want to do jumps you are welcome to try doing HIIT on the steady-state bicycle or on the treadmill. You just go really hard during the interval chosen and then you slow down the pace by applying the same structure.
👉 Check out my HIIT WORKOUT AND GET A GOOD 16 MINUTES SWEAT.