High Intensity Interval Training (HIIT) torches maximum calories in the least amount of time. It’s fast pace and intense nature leaves no room for boredom to set in.
Do you want to get both your cardio and strength workout in, burn a ton of calories, but don’t have a lot of time?
Then HIIT is for you! This is my absolute favorite way to train. Its effective, not boring, and will leave you sweating buckets when your done.
What is HIIT?
In short, HIIT consists of short burst of all out work, followed by short periods of rest.
Let me expand and emphasize, for this style of training to be its most effective, you need to understand something. Where it says ALL OUT WORK, it quite literally means push yourself as hard as you can. You need an explosive think you’re going to die effort here. It’s very clear directly in the name HIGH INTENSITY interval training. To burn the maximum calories and reap all the benefit this style lends, you truly need to push yourself to the max. If you are simply cruising through the working intervals on auto pilot, yes you are moving and getting in exercise, but you’re not doing HIIT.
Bringing yourself to the threshold, quickly resting, and then going all out again turns your body into a calorie torching machine. This is what allows you to get an amazing sweat session in such a short period. Furthermore mixing up whole body exercises with strength intervals keeps your heart constantly pumping, giving you cardio and strength all in one workout.
How Do I Do a HIIT ?
You can apply HIIT to running, spinning, jumping rope, or any other activity. You have two intervals. A work interval and a rest interval. These can vary in times depending on your fitness level. A Beginner might go with a 30 second work interval to a 10 second rest. As your body learns to recover faster you bump up the time of the working interval. I generally go with a 50/10 ratio. 50 seconds of work to 10 seconds of rest.
Now you take those intervals and apply it to your activity. *Important* On a side note, before you begin your HIIT…… make sure you get a good warm up in! Since you will be pushing your body to its max it is very important that you get your muscles loose to prevent injury. Once you have properly done so you can continue on.
Let’s use running and the 50 second work to ten second rest interval as an example. When your ready to go, sprint as fast as you possibly can for the entire 50 second work interval. When the 50 seconds are up, slow down to a light jog or walk for the 10 second rest. Repeat for as many rounds as you want, or can handle! Apply the same principle to spinning on a bike, jumping rope, etc. As I mentioned above, really push yourself through the working interval. Otherwise you’re doing steady state cardio intervals like I shared here. Steady state intervals are great for longer endurance training , but not what we are going for now.
Another great thing about this style, is that you can use it to do a series of body weight exercises. This way you don’t need any equipment at all! Here’s an example of a bodyweight HIIT:
Bodyweight Only HIIT
Wake up your body, your muscles, and your metabolism with this quick bodyweight only workout. You can get in a good sweat without any equipment at all. The only thing you need is a little motivation and a timer.
Workout structure :
50 seconds of work, 10 seconds of rest (march in place, or shuffle)
repeat 4X for a 20 minute workout.
- High Knees
- Jump squats
- push ups
- mountain climbers
After finishing you should be completely exhausted. This works your entire body in just 20 minutes. If you pushed yourself to the max, your breathing will be heavy, the sweat will be pouring, and your heart beating like crazy. And I’ll tell you what, it feels AMAZING. The satisfying rush of accomplishment after something so invigorating is absolutely addicting. I find that as hard as HIIT is, I always crave more so I can achieve that after workout high!
What is your favorite type of training?
Are you self motivated enough to push yourself to the max?
Do you love Burpees? (I do)
What is your favorite bodyweight exercise?