Getting Back In The Groove – HIIT

After a couple months of maintaining, I am finally getting back in my groove. My friends on MyFitnessPal and Instagram have really helped get me motivated! I have been eating good and working out on a consistent basis, but it is time to up the intensity! In addition to switching up my meal plan, I am going to start incorporating more cardio into my workout sessions. Something that I have found which really helps me burn fat is High Intensity Interval Training (HIIT).

What is HIIT?
It is a technique for training your body in which you alternate between high and low intensity periods of exercise. After warming up, you would work as hard and quick as possible (full intensity) for a short period of time, followed by a recovery (low intensity) period. An example of High Intensity Interval Training is if you were to sprint full force for 30 seconds and then walk for 60 seconds. Rinse and repeat. In addition to cardio, you can also use weights in a HIIT format.

What are the benefits?
>>   It is efficient – You can get an hours worth of progress in just 15 minutes
>>   No strings attached – Many HIIT Programs don’t need equipment
>>   Great for your Heart – Helps build endurance
>>   Boosts Metabolism – You burn more calories during & after HIIT
>>   Keep your Muscle – Unlike steady state cardio which can damage it
>>   Improved Insulin Sensitivity – Muscles get energy, not your waist

When to HIIT it?
HIIT is not something you should do on a daily basis. Most advise that you should limit this type of training to 3-4 times per week. Since research shows that HIIT raises your calorie burning power for up to 48 hours, I would suggest adding it to your routine every other day. That will give your body time to recover and be at it’s best for your next HIIT session. As far as what time of day, its really up to you. In general, it is a good idea to workout in the morning because it will kick start your metabolism and give you a nice energy boost to carry you through your day.

At the moment I am focusing on my cardio for a run so I am doing HIIT on the treadmill to increase my endurance. I have a handy mobile app, Gymboss, that helps me keep up with my intervals. To start, I have been doing shorter sprints and longer rest periods…. slowly increasing my sprints and spending less time recovering. Here are a couple examples of intervals you can try out…

Option 1:

5 minute warm up
15 second sprint (5-8mph, give it your all)
45 second recovery (2-3mph, catch your breath)
[repeat intervals for 8-10 rounds]
5 minute cool down

Option 2:

5 minute warm up
30 second sprint (5-8mph, give it your all)
60 second recovery (2-3mph, catch your breath)
[repeat intervals for 8-10 rounds]
5 minute cool down

If you have tried HIIT before, share in the comment section below what kind and what results you saw.

References:
www.builtlean.com
www.shape.com
www.fitnessblender.com