Get Fit with HIIT

What is HIIT? HIIT is the acronym for High Intensity Interval Training.  During this type of workout, you alternate between intense bursts of activity and periods of less intense activity.

Not only do you burn a significant number of calories during a HIIT workout, but the effect of the exertion causes your metabolism to increase. As a result, you burn more fat and calories in the 24 hours after a HIIT workout than you do after steady state exercise, such as jogging or biking.  HIIT is also an effective way to increase your VOx max, making your body more efficient by increasing your lung capacity. There are benefits to both methods of training, so make sure to incorporate steady state exercise and HIIT into your program. Your program should be based on your goals and take into account your current fitness level.

  • Improve muscle strength, size and endurance
  • Fat loss
  • Anaerobic endurance
  • Cardio endurance
  • Increased VO2 max

Some of my favorite HIIT routines incorporate full body movements of cardio/strength exercises that result in efficiency and increased energy (along with an improved physique!).  The work interval is cardio based and should be done at a perceived exertion of 8 or 9 on a 10 scale.  The strength interval is an active recovery and should be done at a perceived exertion of 4 or 5.  Due to the high intensity and the required recovery time from the exercise routine, it is recommended to do no more than two or three days of HIIT per week.  Always warm up with light cardio exercise for 3-5 minutes before beginning.  Give the following routine a try and let me know how it goes!  Complete the following.  Rest for 30-60 seconds and repeat 1-2 more times.  Use weights that allow you to use good form through the duration of the exercise.

Jump rope – 30 seconds
Squat and press with weights – 30 seconds

High knee – 30 seconds
Reverse lunges holding weights – 30 seconds

Mountain climber – 30 seconds
Plie with upright row with weights – 30 seconds

Burpee – 30 seconds
Pushups – 30 seconds

Jump squat – 30 seconds
Forward lunges holding weights – 30 seconds

Jumping jacks – 30 seconds
Curtsy lunges holding weights – 30 seconds

Plank jacks – 30 seconds
Bent over row with weights – 30 seconds