so you want to know about hit

By this point, you’ve probably heard at least some chatter about High Intensity Interval Training – aka HIIT. So you want to know about HIIT, right?

Every couple of years some sort of “new thing” comes out and everybody wants to start doing it – hot yoga, kettle bells, TRX bands, etc. HIIT is actually a little different. It’s not just a “new thing.”

What is HIIT?

The most basic explanation of HIIT is that you perform some type of activity/exercise as hard as you can for a set, short amount of time and then actively rest for a set amount of time. Then repeat.

Why is HIIT a good thing?

Tons of research has been performed by multiple universities demonstrating the many health benefits of HIIT.

Benefits of HIIT

  • Most HIIT workouts are short in nature (some studies are performed with only 10-min workouts total)
  • Improved aerobic fitness (VO2 Max)
  • Improved cardiovascular health
  • May lead to faster fat loss than performing moderate activity exercises (like jogging) for longer periods of time!
  • Improved peak running speed
  • Decreased body fat % and waist circumference & increased muscle mass
  • Did I mention HIIT takes a lot less time?

“So I can work less time and see better results?” Yep!

That’s what you really want to know about HIIT!

But, with any exercise program, you need to think about a few things first:

Things to consider before starting HIIT?

  • FIRST Rule of ALL exercise programs – check with your physician before starting any program!
  • YOU are in charge of your own safety! Make sure you understand proper form! Form>Fast!
  • Know YOUR limits! If you have joint issues, ask for modifications! Just because everyone else is jumping, doesn’t mean you have to.
  • You shouldn’t do this type of exercise program more than 2-4 times a week – your body needs time to rest and recover.

What does HIIT look like?

An HIIT workout can be comprised of just about anything that you can do all out: jumping jacks, sprints, push ups, burpees, squats, kettle bell swings, crunches, bicycle sprints, swimming, etc.

Example Beginner Workout: (30 minutes)

  • Start with a Dynamic Warm-Up for 5 minutes
  • Then perform each activity for 20 seconds and perform a walking/active rest for 40 seconds. Repeat each activity 4 times before moving onto the next.
  • Squats
  • Push-ups
  • Sprints
  • Crunches
  • Lunges
  • Cool down for 5 minutes

Example Advanced Workout: (30 minutes)

  • Start with Dynamic Warm-Up for 5 minutes
  • Now perform each activity for 20 seconds and rest for 10 seconds. Repeat each activity 5 times.
  • Jump squats
  • Mountain Climbers
  • Planks
  • Sprints
  • Mason Twists
  • Skater Hops
  • Moving Push-Ups
  • Burpees
  • Cool down for 5 minutes

Do you feel up to some HIIT? Let me know what you think about HIIT!

Let’s Get FIT Together!