Most people want the best fitness plan possible, but they need their plan to fit a busy schedule. Making time for a healthier lifestyle can be difficult when work and home responsibilities already tax your time. To shape up when the schedule stretched, many turn to High-Intensity Interval Training, otherwise known as HIIT.
HIIT forces your body to push itself to its full potential in short, intense time increments. The exercises drive you to your peak heart rate within a few seconds, and then have you cool down. This is repeated for a few cycles, maximizing effort and decreasing time spent working out.
High-Intensity Interval Training programs include cardio exercises like running or squatting to increase aerobic and anaerobic endurance. The goal is to increase metabolism and burn more calories – and fat.
Research into the effectiveness of HIIT has consistently indicated that the main group of people who benefitted from these short, intense workouts were those in the beginning to moderate range for exercise. They discovered that the increase in molecular changes related to faster metabolism and growing muscle strength could be detected in muscle cells up to 24 hours after the regimen. The cells were quickly relearning how much energy they would need to sustain quick, intense activity.
• Means without oxygen
• Provides intense energy of up to 1 minute
• During 10-15 second bursts, small amount of lactic acid is produced. Longer durations increase the amount of lactic acid released, and this can have long term negative effects on the body
• Means with oxygen
• Energy used during extended exercise of 3-4 minutes
• Oxygen provided to the cells decreases fatigue
HIIT is so easy that people can easily do these work outs in the comfort of their home. It’s really knowing what kinds of moves are part of a high-intensity work out and repeating the action appropriately with an acceptable cool down time.
The HIIT training method helps people find results in a short amount of time, and it provides a workout people can stick with. It has been shown to:
• Burn More Fat
• Increase Heart Health
• Increase Metabolism
The American College of Sports Medicine in 2011 stated just 2 weeks of high intensity training can improve aerobic energy as much as 6-8 weeks of endurance training. This quickly decreases your fatigue and makes it possible to continue your workout regimen without burning out too soon. It also provides easier to manage training times, which is better for busy schedules, and the variety of exercises reduces the boredom of repetitive training and helps people find alternatives when they are recovering from injuries.
It’s best to start with a 5 minute warm up just move your body slowly and deliberately to begin stretching. How many reps you do of the various exercises depends on the amount of time that can be allotted. The typical workout (once you’ve taken a six to eight weeks working up to it) will only last you somewhere between 20-40 minutes.
Perform each action for 30-45 seconds, and take a 10-15 second break before moving on to a different exercise. Each interval will include half a dozen or more individual exercises. Here are some examples of moves that can be used for High-Intensity Interval Training.
Consider your training goals and how HIIT works into other exercise routines.
• Jog in place or around the block
• High knee march
• Run in place or around the block
• Jumping jacks
• Lateral Jumps
• Jumping lunges
• Jumping squats
• Curtsy lunge
• Toe tap lunge
• Squat holds
• Rocket squats
• Front kick + squat
You can find other exercises, great workout plans and diet suggestions online.
Just remember how important it is to take it slow when beginning an exercise routine or starting back up after an injury. It’s more important to do the moves correctly and at your own pace instead of rushing and pushing your body too hard. If you have any questions or concerns about what kind of workout routine is right for you, talk to a doctor at your next checkup.