Today we are discussing High Intensity Interval Training or HIIT. Some of you may have already heard of it as it's becoming the new craze these days. You have also probably seen infomercials such as P90X, Insanity or CrossFit. All those fitness programs are all examples of HIIT. The truth is High Intensity Interval Training has been around for years. But has been steadily becoming mainstream in the last couple of years. Besides being an effective training method HIIT is also the biggest time-saver. It only takes 20 mins to complete a session. Studies have shown that HIIT training is more effective than jogging for 45 mins and or conventional weight training programs. By doing short but intense bursts of exertion raises endurance and improve cardiorespiratory fitness (The ability of your heart and lungs to pump oxygen to your muscles). It increases enzyme activity. It boots your metabolism - which helps you lose weight. The biggest benefit is that your body continues to burn calories hours after you have finished your workout!
If you are looking for faster results and a quicker way to tone your body. I suggest you include a HIIT session in you weekly work out. You may in pain for a couple of days but remember that aches and pains mean something is working.
Peep below to see an example.
How to Use High-Intensity Interval Training: A Translation
NORMAL WORKOUTS
Jog for 45 minutes at 8 mph, or swim moderately for 30 minutes, or bike for one hour at 10 mph.
Jog for 45 minutes at 8 mph, or swim moderately for 30 minutes, or bike for one hour at 10 mph.
HIIT VERSIONS
Sprint for 30 seconds, then rest for one minute. Repeat six times. Or swim full speed for 30 seconds, then rest for two minutes. Repeat five times. Or set stationary bike to highest resistance level, pedal furiously for one minute, then rest for one minute. Repeat five times.
Sprint for 30 seconds, then rest for one minute. Repeat six times. Or swim full speed for 30 seconds, then rest for two minutes. Repeat five times. Or set stationary bike to highest resistance level, pedal furiously for one minute, then rest for one minute. Repeat five times.
THE ULTIMATE HIIT WORKOUT
From Mark Merchant, co-owner, As One Fitness, New York: guaranteed to kick your ass — and quickly. Do each exercise for 30 seconds at full throttle. Then take a ten-second rest.
From Mark Merchant, co-owner, As One Fitness, New York: guaranteed to kick your ass — and quickly. Do each exercise for 30 seconds at full throttle. Then take a ten-second rest.
1. Squats
2. Push-ups
3. Planks
4. Burpees
5. Split squats
6. Bent-over rows
7. Supine hip extensions
8. Burpees.
2. Push-ups
3. Planks
4. Burpees
5. Split squats
6. Bent-over rows
7. Supine hip extensions
8. Burpees.
Total workout time: Five minutes. If repeated four times (as suggested): 20 minutes.
