HIIT

girl-running-two-hi

High Intensity Interval Training should be a part of your workout regimen 2-3 times a week. That’s of course, if you are seeking a fast, efficient, and fun way to burn the maximum amount of fat in the least amount of time!

HIIT has been shown to increase your metabolic rate, burn maximum calories during your workout, and to keep your body in fat burning mode for several hours after your workout!

I use to spend endless hours a week on the treadmill and elliptical machine trying to burn calories with insane amounts of cardio. Little did I know that I was wasting my time. Now I spend more time with the weights and approximately 25 minutes (2-3 times a week) doing cardio! What a life changer!

So what exactly is HIIT (high intensity interval training)? HIIT training is an EFFECTIVE FAT-BURNING way of increasing your metabolic rate and building lean muscle tissue while burning fat. The idea is to alternate between periods of INTENSE effort with periods of moderate-to-low efforts. Studies have shown that you burn more calories during AND after your 20 minute HIIT circuit than you do in 20 minutes of doing cardio at a steady pace. With HIIT, your body has an after-burn effect that can last up to 48 hours after your workout! Now you can use your extra time to hit the weights… BAAAAM! HOT BOD in the making!

An EXAMPLE of a way I HIIT:

warmup: brisk walk/light jog

alternate between 3.0 and 8.0 speeds every 40-60 seconds.

Cool down

Keep in mind that this is an example for the treadmill, but the elliptical, stair master, and stationary bike are ALL fair game for HIIT!

At my fitness level, I make my low effort periods 15-30 seconds shorter than my high intensity periods. Try it out and play with a variety of speeds and time frames. I think you’ll find this to be a fun and exciting way to workout! It’s rewarding to see your speed and stamina begin to improve with this training method!

I’d love to hear about your experience with HIIT! Please share!

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2 thoughts on “HIIT

  1. So basically you do the same amount of exercise but you focus on making intensity last for longer seconds of time? I don’t think I’m understanding.

    So lets say I do 30 minutes of Elliptical. I should do 5 minutes of intense elliptical and 5 minutes of cool down? Or is it more like 30 seconds intense, 30 seconds cool, 30 seconds intense, 30 seconds cool? Explain please 🙂

    • The idea of HIIT is to alternate between short intense periods and short rest periods. For example, 30 seconds of intense sprints alternated with 30 seconds of low intensity/rest/recovery periods for a total of 15 reps would be a great 15 minutes of HIIT sandwiched between a warm-up and cool down. You can figure out your own BEST sequence. For example, you might like to do 10-20 minutes of alternating between intense cardio for 45 seconds with 60 seconds of recovery. Does this help clarify your confusion?

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