High Intensity Interval Training (HIIT) Workout

What and Why HIIT?

High Intensity Interval Training (HIIT) is a short workout, usually 20 minutes or less, that involves alternating an intense burst of exercise with a short rest time. What makes HIIT a great calorie burner is the after burn effect or excess post-exercise oxygen consumption (EPOC) .Your metabolism takes up to 24 hours to get back to pre-workout state while burning mostly fat. If you want a big impact on your weight and endurance, add steady state cardio workouts to your HIIT workouts.

For these workouts, you will need an interval timer.

Interval Timer

Below is an example of a 14 minute workout:

Set your interval timer for 14 rounds and 2 intervals, 10 second rest and 50 second active.

  • 10 seconds rest
  • 50 seconds burpees with push ups
  • 10 seconds rest
  • 50 seconds jumping lunges
  • 10 seconds rest
  • 50 seconds dips
  • 10 seconds rest
  • 50 seconds mountain climbers
  • 10 seconds rest
  • 50 seconds jump squats
  • 10 seconds rest
  • 50 seconds crunches
  • 10 seconds rest
  • 50 seconds high knees

Repeat exercises 1 more time. Complete as many reps as you can while maintaining proper technique. This workout is all about speed. It is difficult, but absolutely worth it.

If you’re not sure you can handle the full 14 minute workout, try it for 7 minutes. Set your timer for 7 rounds and 2 intervals, 10 second rest and 50 second active.

If you’re interested in more HIIT workouts, check out bodyrock.tv. This site is awesome and has a ton of workouts videos.

Have you ever tried HIIT workouts?

-I love them. I also run sprints using timed intervals during my shorter runs.

0 comments:

Post a Comment

LinkWithin

Related Posts Plugin for WordPress, Blogger...