High Intensity Interval Training (HIIT).
One of the BEST things you can do for weight loss, hands down. Ladies, if you want lean arms, a slim waist, and a round butt – this is the way to get it. Steady state cardio has its place, and once a week its an amazing boost in calorie burn. But if you’re short on time or short on attention try out a few of these HIIT options.
What you need: 20 mins. (seriously, no equipment required – don’t make this more complicated than it needs to be)
warm – up: 2.5 mins walking (if on treadmill pace 3.8mph)
alternate running and walking 1min on, 1 min off. (7.0mph, 4.0mph)
cool down: 2.5 mins walking
*Note: You’re walking pace should be enough to bring your heart rate down but should NOT be leisurely. This is not a stroll in the park, if you only have 20 minutes you had better be WORKING.
Don’t have a stopwatch? Use your phone – everyone has one of those.
Running streets? Trying sprinting 1 block, then walking 1 block for 20minutes.
Keep in mind the goal of HIIT is to increase your heart rate very high, quickly bring it down, and then kick it back up again. The constant changing in heart rate boosts your metabolism, and not only burns more calories while working out, it also triggers the after-burn effect also known as EPOC.
EPOC (excess post-exercise oxygen consumption) was made popular by weightlifters. Although weightlifting usually burns less calories than cardio during the act, your body continues to burn extra calories for up to 24 hours post exercise as your muscles heal and recover. Hence the appeal. This is also why ladies, you should be lifting weights – often.
But for now, back to HIIT. Because honestly, its the shit.
What you need: 15 mins and a jump rope
Jump rope for 1 minute then rest for 1:15 minute and repeat. Easy peasy.
There are SO many options for HIIT. Grab your dog – if you don’t have one, get one. It’s a great excuse to exercise and their mans best friend – duh.
On a Machine: 30 mins (Arc Trainer, Spin Bike, Stair Master, etc.)
Choose a cardio machine of your choosing and alternate resistance (or speed). You can do anything from 20 seconds high to 20 seconds low or 2 mins high, 1 minute low. You should be pushing to your max effort for the high phase and only stay low for as long as it takes your heart rate to recover (a good cue is once you have control of your breathing). Everyone will be different on speed and recovery, but make sure you are continually working.
HIIT should not be complicated! It’s a great high calorie burn activity, that doesn’t take a lot of thought. Just watch the clock! As your recovery becomes more efficient, start to shorten your rest times. Dropping from 1 minute to 45 seconds, then 30 seconds, then 15 seconds. As long as your heart rate is coming down and boosting back up, you’ll get killer results. Keep in mind the more intervals you complete, the more calories you burn during AND after – so if you have extra time, USE IT!
Have more ideas for HIIT? Share your favorite workout in the comments, I’d love to see what you come up with!
Ready. Set. Go!
Till next time,