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.
- 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
- Mason Twists
- Skater Hops
- Moving Push-Ups
- 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!