High Intensity Interval Training also called HIIT produces faster more substantial results over long duration moderate intensity cardio workouts. Studies have shown that people doing high intensity interval training workouts have lost significantly more body fat compared to people doing low intensity long duration workouts. Fat burns quicker with high intensity training because you end up burning calories long after your work out is finished.
A great example of high intensity interval training would be the difference between jogging and sprinting. If you were to jog down the road for 30 seconds, you would barely even start to sweat or breath hard. But, if you sprinted down the street for 30 seconds, you may not even be able to make it. Now, lets take this to a different level.
Do this HIIT workout at home no more than three times per week with at least 24 hours of rest in between HIIT workouts…
Warmup
- Touch Toes – 15 reps (Touch toes quickly, come right back up and repeat)
- Lunges – 10 reps/leg
- Side Lunges – 10 reps each direction
- Butt Kicks – 25 yards
- High Knees – 25 yards
- Arm Circles – 20 reps
- Trunk Twists – 20 reps
- Side Bends – 20 reps
HIIT
- 30 Seconds jogging
- 30 Sprinting
- Repeat 7 times for 8 minutes total
High Intensity Interval Training is not limited to just running of course. You can apply the principles of HIIT to any cardio exercise you perform to greatly increase the benefits of the workout while reducing the time it takes for you to reach your goals. Jumping rope, stair running, and riding bikes are all great exercises with which you can apply the principles of HIIT to maximize the effectiveness of your workouts. One key thing to keep in mind though: Applying HIIT training is usually not as effective when applied to machine workouts because of the inherent limitations of the machines themselves and the difficulty of switching between intensities. It is much easier to just RUN faster than it is to program a machine and wait for it to catch up. The key to HIIT is to switch between intensity levels quickly.
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