With today’s busy schedules and rushed lifestyle, high-intensity interval training (HIIT) has become one of the most popular ways to exercise, whether you want to squeeze in a workout during your lunch break or to get in shape for a fast-approaching event. With sessions typically lasting between 20-30 minutes, without compromising results, it’s easy to see why HIIT has become many people’s preferred exercise choice. Maximum benefits in minimal time!
The essential framework of high-intensity interval training is always the same: Brief, all-out work periods, separated by short rest periods. The work-to-rest ratio can vary from 1:1 (for example, 30 seconds on, 30 seconds off) to 1:4 or more, and the rounds can be just a few or 20 or more. But no matter how long you rest, the key is that you bring everything you’ve got to your intervals.
FOR ALL FITNESS LEVELS! Due to the fact that HIIT is a timed workout, all levels of fitness are welcome in the same class. In your work interval you repeat as many repetitions of one exercise as you personally can within your own capability. For some it might be 5 slow repetitions and for others 12 faster repetitions. Either way, we all work together as hard as we can to challenge ourselves, motivating each other and learning together.
This type of training gets and keeps your heart rate up and burns more fat in less time and despite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise.
Why is it so effective?
A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery. This afterburn effect is referred to as excess post-exercise oxygen consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.
HIIT can be used to lose as much fat as possible while cutting, to stay lean and conditioned while adding muscle, or to improve aerobic and anaerobic endurance.
Here are some of the benefits of HIIT –
- Increases your metabolism
EPOC speeds your metabolic rate and translates into a metabolism boost for up to 48 hours after a complete HIIT routine. This means you’ll still be burning fat even after you’ve left the gym.
- Quick and convenient
Most workouts are 30 minutes or less. No excuses!
- Build a healthier heart
HIIT will improve your cardiovascular fitness.
- Overall health benefits
HIIT produces many of the same health benefits as other forms of exercise, including lower body fat, heart rate and blood pressure. HIIT may also help lower blood sugar and improve insulin sensitivity.
30 sec : Squat jumps – 30 sec : Rest
30 sec : Ab bicycles – 30 sec : Rest
30 sec : Shoulder press – 30 sec : Rest
30 sec : Kettlebell deadlift – 30 sec : Rest
30 sec : Mountain climbers- 30 sec : Rest
Repeat 4-5 times through for a 20-25 minute workout
Combine HIIT with a balanced nutritious eating plan, and you have a winning recipe for a healthy strong body!