Let's HIIT It!

FRIDAY FAVORITE

First let’s cover what HIIT is. HIIT stands for High Intensity Interval Training. There are several reasons why HIIT is a good workout, one of them being its brevity. Research indicates that the four most common barriers to exercise are:

  1. Not having time
  2. Feeling too tired
  3. Sedentary jobs
  4. Lack of motivation

HIIT involves repeated bouts of high–intensity exercise interspersed with recovery periods of rest or low–intensity activity. Incorporating HIIT may help garner health–enhancing benefits in less time - making this training method an appealing, time–efficient option.

HIIT may address another common limiting factor: lack of motivation, which is a common complaint against lengthy exercise routines. The HIIT principle can be applied to running or to other toning/strengthening exercises, such as squatting.

HIIT is considered to be more effective than regular cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat!

Here’s a general layout for a HIIT workout. We’ll use running as the example movement.

Minutes 1-4 (Warm-Up)

Jog at about 50% effort

Minute 5 (Workout Interval 1)

Sprint 30 seconds at max effort.

Jog/Walk 30 seconds

Minute 6 (Workout Interval 2)

Sprint 30 seconds at max effort

Jog/Walk 30 seconds

Minute 7 (Workout Interval 3)

Sprint 30 seconds at max effort

Jog/Walk 30 seconds

Minute 8 (Workout Interval 4)

Sprint 30 seconds at maximum effort

Jog/Walk 30 seconds

Minutes 9-12 (Cool-Down)

Jog at about 50% effort

After 2 workouts you can start increasing length of the workout interval and then once you reach what you think it a good workout length, decrease rest time. Have fun!