High Intensity Interval Training
So what is HIIT? HIIT stands for high intensity interval training. HIIT is a method of working out in which you alternate low intensity moderate training for more intense driven training. High intensity training usually has less rest in between sets, and you are often working at more intense levels, whether it is lifting more weight than you're usually accustomed to, or sprinting harder than you would normally. Before you become fearful of HIIT, although the exercises are performed intensely, you actually work out for less time, and burn more calories than you would working out at a lower intensity levels of intensity for hours on end. A common example of HIIT would be to sprint as intensely as you can for 30seconds, and walking for 1 minute. Doing exercises in this matter has been scientifically proven, to burn more fat, and build more muscle, much more rapidly than low intensity exercises, or cardio.
What are the benefits of HIIT TRAINING?
Applying HIIT, is truly the most effective way to work out. Some of the benefits of HIIT training are: promotes HGH production (human growth hormone), boost metabolism, improves strength and stamina, improves overall health, promotes fat loss, and improved insulin sensitivity, are just a few of the benefits of HIIT Training. One of the greatest advantages of using HIIT, is known as the after burn effect. Which is also known as EPOC (excess-post exercise oxygen consumption). This is when you increase your metabolism and burn more calories for up to 24 hours after training. This can only be achieved through HIIT. Low intensity training will not cause these affects.
HOW CAN I START HIIT?
You can incorporate HIIT into your workout in many ways. It all depends on the goal that you are trying to achieve. Please keep in mind however, that although HIIT is the most effective way to burn fat and build muscle, it is not a miracle routine! It is vital that you provide your body with the correct nutrition, especially when performing such intense routines. But, as I stated above, applying HIIT really depends on your goals.
If your only looking to lose weight, you may want to begin with high intensity sprints two or three times a week. I would recommend doing: 10reps of 30second intense sprints, with 1 minute rest in between each rep.
If you're not fond sprinting you can do a series of exercises in which incorporating HIIT. For example: I would do:
- High knees 30secs
- Burpees 30 secs
- Push-ups 30secs
- Floor sprints 30secs
Make sure to perform each exercise back to back. After you have performed the 6 exercises, that is considered your 1st round. I recommend that you do 2-3 rounds of the above exercises. This will be very exhausting and you might feel like giving up, but dont! Intensity is the point after all. After each round you can rest for 1 minute. Even if you are just looking to lose weight I recommend incorporating weight exercises at the end of the routine, depending on your fitness level, or on your off days.
HIIT can be applied to weight training as well
If your looking to build muscle and strength I would recommend you alternate between compound exercise, and isolation exercises. Compound exercises are the best way to lose fat and build muscle simultaneously, because you are using more than one muscle group. Examples of compound exercises are:
- Shoulder Press
- Power Cleans
- Bench Press
There are other compound exercise you can many other compound exercises you can apply. The above are just a few. A good routine could combine squats, deadlifts and shoulder presses. You can apply HIIT by keeping your rest levels real low like 1-2 minutes, and transitioning from one exersie to the next back to back. At the end of the exercises you can pick one muscle group to isolate. You may want to consider doing, biceps, triceps, or even chest. Although, personally I would isolate chest on a day where I do the bench press, maybe by incorporating, chest flies with dumbells, or dips.
Please keep in mind that the routine that what I have outlined is not written in stone. The purpose of the routine outlined above is to simply give you an example of how to incorporate HIIT in all your training.