From the PT’s mouth: Why you need to HIIT High Intensity Interval Training PLUS a sample HIIT Workout!
[caption id="attachment_641" align="alignleft" width="132"] Carly Yue[/caption]
Is your workout stuck in cruise control? Do you want to sweat, feel sore, satisfied and sozzled after your workout? Well, HIIT (High Intensity Interval Training) is a form of cardio workout that might just HIIT the spot. It combines high intensity training (such as sprinting) with low intensity work (a walk) or complete rest.
HIIT workouts generally last around 9-20 minutes and are great for increasing your metabolism and burning fat. Some people prefer the slow and steady routine of traditional cardio. But one reason you might prefer to go for a steady 30 minutes on the treadmill followed by a whizz around the various weights machines is that it’s a routine you can get used to. You don’t have to think that much about it. But that also means your body doesn’t either.
High intensity training is a type of workout that HIITs the nail on the head for me because it helps me to shed fat whilst retaining muscle, something that traditional cardio just cannot do. (But that's not to say cardio machines like treadmills can't be used for HIIT - they totally can!). If you want an effective workout that will have you looking and feeling better on the beach this summer, keep reading…
To HIIT or just get on the treadmill and run? Here's the science...
HIIT is all about intensity. Extreme intensity. Most people assume that interval cardio (alternating speed and intensity intervals) qualifies. It doesn't. Interval cardio should push you into the 65%-85% of your max heart rate range while HIIT on the other hand should be at least 85% of your maximum heart rate. Most people never get the most out of HIIT because they aren’t pushing themselves hard enough. Meaning: never until their muscles burn.
HIIT should be integrated progressively, meaning you should start with work to rest ratios that allow for longer rest periods then work periods. For example, maybe 15 to 60 seconds work to rest ratio. This will allow your body to adjust to HIIT. This type of training, done properly is VERY intensive and should be treated as any other intense training method. I recommend not doing HIIT on the days you also incorporate intense weight training to allow for recovery.
As with other exercise regimes, you can gradually tweak and change your work to rest ratios as your body progresses. So maybe after the first initial 4 weeks performing HIIT, move to 30 seconds intense exercise and 60 seconds rest, then 30 to 30 work to rest ratios and finally 30 to 15 work to rest ratios, in which your rest period is shorter than the duration of your work period.
Short and (not so) sweet
HIIT workouts should be short (yes you heard right!). That means no longer than 20 minutes in duration. I recommend a good 10 minute warm up. Walk or jog at a very slow pace to encourage blood flow to your muscles and get your body ready for higher intensity activity. Then begin your workout by increasing your speed to a barely sustainable intensity for your fitness level. Alternate that level of intensity with a low intensity recovery period. Alternate the high intensity segments with low intensity segments for the duration of your workout.
HIIT should be performed twice a week on non-consecutive days, at least to begin. As with weight training your muscles should be allowed to rest at least 48 hours between sessions so they can repair and grow stronger. As you become stronger, add in a third session per week if you desire.
Want a HI intensity list of reasons to do IT?
- No equipment needed – jump lunges, sprints, high knees, fast feet. However, adding fitness equipment such as dumbbells, medicine balls, resistance bands, etc, is brilliant for even higher intensity.
- Fits in with a busy lifestyle – 15-20 minutes and you're done!
- Contributes to a healthier heart
- Burns fat and increases your metabolism even after you finish your workout
- It’s so effective – a 15 minute HIIT session is thought to burn more calories than a 60 minute jog. Wow!