Because We’re Loving Every Wonderful, Horrible Moment of This. – Because taking on a challenge is never that easy, but what is…..you’ll find that in the end it is all worth the sweat. Right now the only biggest challenge and competition is you and your training and the steps you decide to progress in meeting your fitness goals. You want to step up your workout consider high intensity interval training known as HIIT. 

HIIT workouts have been growing in popularity.  This type of workout involves high intensity efforts with recovery times that are varied.  The benefits that follow considering HIIT as part of your workout challenge can be modified for people of all fitness levels and specific conditions. These workouts can be performed in all exercise modes such as swimming, cycling, walking, in group exercise classes, etc.

And better, it also gives you the same fitness benefits as a continuous endurance workout but in a shorter interval time. What, does this mean fitting in time for exercise? Yes!  Like many of us who work, go to school, have a family, and other major responsibilities it can be hard to make time for anything, especially exercise which to most might feel like a chore or the last thing that sounds appealing to do. So HIIT might be a possible solution for anyone who feels like they have no time, and needs a workout that will give results.   

Believe it or not when you are working at such a high intensity, there are many benefits that have been shown to improve such as (aerobic and anaerobic fitness,  blood pressure, cardiovascular health, insulin sensitivity (which helps the exercising muscles more readily use glucose for fuel to make energy), cholesterol profiles, abdominal fat and body weight while maintaining muscle mass.

Because you are working out at such a high level, you will burn more calories, thus burning more fat efficiently than a traditional workout.  Even after your workout your body is still at work burning fat continuously.  Your metabolism is working more where it is burning fat for hours post-workout and helps your fat burning hormones to work for you rather than against you. This is known as “EPOC,” or  Excess Post-exercise Oxygen Consumption where you get an after-burn effect. This is generally about a 2 hour period after a exercise  where the body is restoring itself to pre-exercise levels, causing you to use more energy. Clinical studies have even shown that when you are working out at such a vigorous state  in short periods of time, help to produce this effect and in turn helps you lose body fat faster.

If you want to consider fitting in HIIT as part of your workout routine, I would recommend that you first have a foundational level of fitness prior. Then fit HIIT workouts as part of a challenge to your workout routine. Also, it can be recommended after strength/weight training.  Do not use HIIT more than 3 times a week considering it can exhaust your body and prevent less risk of musculoskeletal injury.

Please try my Full Body 1o Minute HIIT Workout; no equipment necessary:

Warm-Up:

Squats -(Hands on hips, Abs in, Shoulders Down, Feet Shoulder Width Apart, Weight in your Heels) Then do 10 squats total.

Jumping Jacks- 10 each total

Complete 3 sets back to back
Rest 60 seconds
Complete 3 rounds (9 sets of each exercise in total).

Workout Instructions:

Do each exercise for 1 minute at maximum reps. Rest for each exercise should be at least 30 seconds or less. Repeat 2 times.

1.) Pushups

2.) Superman’s

3.) Shuttle runs

4.) Burpees