Happy Friday everyone! We made it through another week
Last night, I tried out a new class at the gym I’ve been working at. It’s called “H.I.I.T.” and if any of you are familiar with the Les Mills brand, it is a new workout that is going to Launch very soon.
It is only a 30 minute class, which even knowing what HIIT is, I still underestimated how challenging it would be.
What is HIIT?
HIIT isn’t just a name of a class, it is also a way of training your body. HIIT or High Intensity Interval Training is a form of interval training where you alternate high intensity intervals with periods of recovery. Usually the ratio is 2:1, where the recovery intervals are twice as long as the work intervals. It may seem easy, but your work intervals should bring you to a point of exhaustion or complete muscle failure. Your body should need the rest intervals.
Most times a HIIT workout will only last 10 to 30 minutes because of the intensity and because it is a very effective workout. HIIT training can help increase speed, power, endurance and metabolic rate, helping you burn fat faster (according to Bodybuilding.com). This is due to EPOC or excess post exercise oxygen consumption. We all love a little EPOC after a workout This is an increase in oxygen consumption and an increase in your metabolism after strenuous activity. The body continues to require oxygen at a level that exceeds oxygen requirements when the exercise began in order to reoxygenate the blood, restore the body’s pre workout temperature, heart rate , and breathing. toneitup.com)
So where do you find HIIT workouts?
They are all over the internet! Just Google HIIT and you’ll have a variety of workouts at your finger tips. Most of time they will be simple, asking you to alternate a quick sprint for 60 seconds with a 1:30 minute to 2 minute recovery. You can use any piece of cardio equipment that you like: bike, elliptical, stair climber, or treadmill.
TIP! While doing HIIT training, I recommend a heart rate monitor. This way you can see if you are actually reaching the target heart rate for each interval.
The Tone It Up girls even included a HIIT workout on their new Beach Babe DVD! I tried this out last weekend for a quickie workout and it was perfect. I was sweaty and tired in just 20 minutes (look for a review of the beach babe dvd soon!)
Chalene Johnson, creator of Turbofire, even has a HIIT workout DVD on the market. You can find it here on Amazon.
Who is HIIT for?
Everyone! I do recommend getting a doctor’s approval before starting any new fitness routine, however, even beginners can do HIIT. Longer recovery intervals may be what you need to stick with it and get a full 15 to 20 minutes. Remember to listen to your body.
Work it OUT!!!
Here’s a HIIT workout to get your weekend started and your engine burnin’
Warm up for 5 minutes (brisk walk, jog, jumping jacks, etc)
Alternate the following exercises 2X through (18 minutes total)
- 1 minutes air squats (reach an 8 or 9 on the RPE scale)
- 2 minutes of alternating lunges
- 1 minute of burpees (reach an 8 or 9 on the RPE scale)
- 2 minutes of pushups with alternating side plank
- 1 minute of switch lunges (reach an 8 or 9 on the RPE scale)
- 2 minutes of bicycle crunches
Cool down for 5 minutes (walk or jog)
Have a wonderful Friday and enjoy your weekend! I have a fun weekend planned with my Dad for Father’s Day, I can’t wait!