Imagine if you could burn extra calories through out the day, even when you aren’t working out! Imagine if you could get fitter, stronger, faster and healthier without spending hours every week at the gym! What would that look like? What would that feel like? How would that change your view of fitness? ENTER: H.I.I.T.
H.I.I.T. is a style of training that optimizes muscle engagement and maximum heart rate. It consists of short time bursts of “all out work” followed by a rest period equal to or double the work time. Repeat for 10-30 minutes. Ideally, you will exceed 80% of your max heart rate for the entire duration of the workout.
This is where the “magic” happens. When your body is in this oxygen-depleted state, it begins firing up other organs and systems to keep you going. It is also during this time that growth hormones are released which have been shown to help with fat burning, increased energy and anti-aging.
So… How do you H.I.I.T.?
Performing a H.I.I.T routine is so simple and offers a wide variety of styles. Begin by can choosing any equipment such as a treadmill, kettlebell, jump rope, dumbbell, or no equipment at all, using just your body weight.
From there you can then decide the work/rest ratio that you want to try. Some examples include: 30 sec on/30 sec off; 30 sec on/1 min off; 1 min on/2 minutes off. If you are more advanced, try a tabata style with 20 sec on/10 sec off, 8 rounds, rest 1-3 minutes – Repeat x 4. My personal favorite is a 30 sec on/15 sec rest ratio.
Now you know what to do and how long, so….
Here is an example:
30 seconds work / 30 seconds rest – x4 (rest 1 minute between blocks)
- Mountain Climbers
- Squat Jumps
- Jump Rope (or speed skaters if you don’t have a jump rope)