If you are one of the many people looking to lose weight and get fit this year you’ll probably have heard of a thing called HIIT.. and you may be scratching your head wondering what on earth it is and why it is so effective for losing fat and getting you fit FAST. And if you are anything like me you’ll love being able to get a super intense and effective workout over and done with (perfect to do before work).
What is HIIT and why is everyone talking about it?
HIIT is High Intensity Interval Training. It is a form of exercise completed between 4 and 30 minutes and alternates between high intense periods of exertion done at your absolute maximum level of exertion/effort with short periods of recovery to increase your fat burning capacity and provide a more efficient workout in a shorter amount of time.
The benefits of HIIT
- It can be done anywhere & requires no equipment: got a body, a timer, and the desire to kick your own arse? HIIT is for you. It utilizes your own body weight to get you in shape quickly. No more excuses when you are on holidays or have no equipment at home.
- Increases your metabolic rate: HIIT speeds up your metabolism and it increases the production of your human growth hormone, which leads to positive benefits including slowing down the anti-aging process, AND increasing your caloric burn for the 24 hours post workout.
- Time sensitive? HIIT is perfect for those of you on a tight schedule, or to squeeze in before work or on your lunch break, as it gets your workout done in half the time (if not less) and often with better results. Win-Win!
- Burn more fat and gain lean muscle: Research has shown that HIIT burns fat up to 50% more effectively than low intensity longer duration exercise. Also by doing cardiovascular and strength training exercises with your own body weight at the same time you are able to build lean, toned muscle whilst shedding fat.
- Prevents boredom: Often people begin to stop seeing results with their training schedule as they are getting bored with their workouts and there body knows what to expect. But with HIIT you are working at your absolute maximum, for a shorter amount of time, getting your workout over and done with that you barely find time to get bored as you are too busy catching your breath. Plus this change in workout style could be just what your body needs.
- Increases your aerobic and anaerobic endurance: HIIT uses a combination of aerobic and anaerobic exercise at the same time whilst burning fat, improving your heart health and your endurance in both of these areas at the same time. Can I get a hell yeah?
Who can do HIIT and how often?
HIIT requires a fairly good level of fitness to complete as it pushes you to your absolute maximum. For beginners, you can start out by doing these exercises to a lower level of intensity, at around 60-70% of your maximum level of exertion, take longer rests, remove the plyometric (jumping) part of the exercise, and go easy on yourself – your fitness will improve dramatically by sticking to it.
Try to throw 2-3 HIIT sessions in per week in the mix of your workout/training schedule to increase results, minimise boredom, and to get a super effective workout done in a fraction of the time. Most people think the more they do the better, BUT because of the intense nature of these workouts it is best to limit these to 2-3 times a week max – you don’t want to overstress your body! Balance is key here. For the other 3-4 sessions to exercise, try biking, walking, swimming, running, weight lifting, yoga, just other things you enjoy.
Want a FREE HIIT workout – try this out – make sure you warm up, cool down and stretch.
TOTAL BODY FAT BLASTER
|Superset circuit for round one||Complete 30 reps (each leg where needed) for each exercise then rest for 30 seconds. Repeat for 3 sets.|
|o High knees||Standing upright, begin by running on the spot and raising each knee up to hip height.|
|o Star jumps/ jumping jacks||Standing upright, complete by jumping your feet out to just wider than shoulder width and raising your arms above your head at the same time, bringing both back to the starting position at the same time. Repeat as quick as possible.|
|Round two: sprint training||Find some outdoor space, or complete sprints on the spot. Alternate 10 second bursts as fast as you physically can, with 10 seconds of recovery walking. Complete 10 full sets (will take just over 3.5 mins).|
|Round three||Complete as quick as possible for 60 seconds followed by a 30 second rest. Complete 3 rounds.|
|o Burpee with a push up and squat jump||Drop down to burpee (low squat hands touching ground), launch feet back to the high plank portion of the burpee, complete one push up, draw knees in to chest, return to half standing position before completing one squat jump.|
|Round four: TABATA||Download a tabata app for free, or use a timer in the following method: 20 seconds maximum effort followed by 10 seconds of rest for 8 full sets (4 minutes total).|
|o Mountain climbers||Starting in a high plank position, drive one knee at a time in towards your chest in a fast motion.|
Want a variety of HIIT workouts to start using? Grab this and get it for free!