WHAT IS HIIT?
High-intensity interval training (HIIT) involves alternating brief bouts (1 to 4 minutes) of higher-intensity sessions with either rest or lower-intensity workloads throughout an exercise routine.
HIIT exercises is a type of training that begs exercisers to go hard or go home, regardless of the activity. The best news is if you’re strapped for time, HIIT has been proven to not only torch calories but also enhance your aerobic capacity without the long, sometimes boring workouts. Perfect for the busy exerciser that knows they need it but can’t find the time, but not for the faint of heart. HIIT requires you to push your limits!
LOCATION
You can do a HIIT workout anywhere you have space, and they’re perfect for travel. You can easily perform a workout in your hotel room, outdoors at a park or anywhere you think you can get away with it! Start by checking the surrounding area for uneven surfaces or anything else that may not be fun to land on with your hands or feet.
HOW TO GET STARTED
Warm up for 5 minutes (walk, bike, march in place, etc.), then perform just a few alternating speed and recovery intervals; 3-4 bouts of each should be plenty and will give you a feel for it; finish with an easy cool down. If/once you are more conditioned, feel free to increase to 6-8 bouts of each. To challenge yourself even more, have your speed and active recovery be the same length of time.
Always warm up and cool down for at least five minutes before and after each HIIT session.
EXAMPLE WORKOUT
5 minute warm-up (3-4 exertion level)
1 minute speed (7-9 exertion or 85-95% of maximum heart rate)
2 minute active recovery (4-6 exertion or 50-70% of maximum heart rate)
(repeat 3 more times)
5 minute cool-down
22 minute workout
4 minutes of total speed time
EXERCISE IDEAS
Burpees
Curtsey Lunges
Jogging
Jump Squats
Jumping Jacks
High-Knee Runs
Runner Lunges
Skater Lunges
Sky Kicks
Like all aspects of training, the key is to start slowly and increase the intensity over time. As with any exercise program, always check with your health care provider before starting.
Summer is a great time for this type of training due to the warmer weather and longer day light that tends to give us increased energy levels.
What exercises do you do for your HIIT workout? My readers would love to know!
Shine Brightly,
Ali
