How + Why To Do HIIT Workouts

HIIT: high intensity interval training

 

This may sound a bit intimidating but it is actually extremely fun and one of the most effective workouts for burning fat and building muscle, especially if you’re time poor.

 

So you’re looking to tone up for summer, drop a few pounds, or build up stamina quickly? Welcome to your new bff, HIIT.

 

HIIT workouts are so effective because you train by going full force for a short burst of time followed by a small rest period. This keeps your heart rate up, gets you sweating, and keeps your body burning fat long after your workout.

 

HIIT also allows you to increase your performance in a particular exercise because you are repeating the exercise but you also have no particular amount of reps you need to complete. This means that as you build up your stamina, you can increase your reps during the allotted time.

 

HIIT is great if:

  • You’re short on time

  • You want to lose weight

  • You want to have fun while exercising

  • You want to incorporate in cardiovascular activities

  • You want to get the most out of a short workout

  • You want to burn fat

  • You want to continue burning calories past your workout


So you’re ready to dive into a HIIT workout but how do you do it?

 

 

You can structure your HIIT workouts in a variety of ways but you want to make sure you have short burst of workout time followed by short bursts of rest. Here are a few examples:

 

30 seconds on

30 seconds off

30 seconds on

30 seconds off

 

20 seconds on

10 seconds off

20 seconds on

10 seconds off

20 seconds on

1 minute off

 

30 seconds on

30 seconds on

30 seconds on

1 minute off

(this is the method I prefer)

 

So you get the idea! You can structure this however you like just make sure you are resting enough but not to much to where you slow your heart rate down.

 

What exercises can you make HIIT?

 

Great question and the amazing answer is any! You can do these types of workouts with weights, body weight, machines, or cardio exercises. Here are two examples of cardio + weighted workouts.

 

30 seconds 3.5

30 seconds 6.5

30 seconds 3.5

30 seconds 6.5

Rest + Repeat

 

30 seconds squats

10 second rest

30 seconds lunges

10 second rest

30 second crunches

10 second rest

 

I always recommend incorporating HIIT workouts to any of our clients who are looking to be efficient and effective in their workout. Just note that because you are under a specific amount of time, does not mean you have to compromise form. If you can only get 5 squats in for 30 seconds at good form that is much better than 19 squats with bad form. SO be sure that you are doing the exercises properly!

 

All you have to do to plan your next HIIT workout is decide which structure you want to create, if you want weights or cardio, and plug in the exercises!

 

What HIIT workouts are you going to try?

- A