According to The American College of Sports Medicine HIIT is one of the biggest fitness trends this year. So what is HIIT training all about and why HIIT?
HIIT (high-intensity interval training) is a way of training in which you concentrate all of your effort into quick and intense bursts of exercise, followed by short, and occasionally active, recovery periods. HIIT allows your heart rate to increase rapidly, stay high and burn more calories and fat in a short amount of time. According to Eric Salvador, head instructor at The Fhitting Room in New York City, HIIT workouts increases your body’s oxygen demand, creating an oxygen shortage which causes your body to request more oxygen during recovery times. Salvador says that this effect is referred to as Excess Post-Exercise Oxygen Consumption (EPOC) and explains why HIIT will burn more fat and calories than any regular aerobic or steady-state workouts.
Benefits from HIIT
1. A Faster Metabolism
So we know that HIIT results in EPOC, and EPOC speeds up your metabolic rate for about 48 hours following complete HIIT circuit. Essentially this means that you will be burning calories and fat even after you have a left the gym.
2. Quick and Convenient
With HIIT training there is no such thing as not having enough time for exercise. HIIT workouts can be done anywhere from the office, to your home, and even in your park, usually in less than 30 minutes.
3. No Equipment Necessary
HIIT workouts are usually made up of bodyweight exercises, so it isn’t a big issues if you don’t have weights lying around… In fact it’s not an issue at all. The focus of HIIT is getting your heart rate up and keeping it there. What this results in is an optimal level of muscle building and retention combined with higher rates of calorie and fat burn.
Do you think your’e ready for the HIIT challenge? Give this easy workout below a go. perform each exercise with a 30 second recovery time in between. Remember that putting all of your effort into the workout is essential. Try repeat the workout most days with the goal of completing the entire workout in less time each go.
Anywhere-Any-time HIIT Workout
Start on your back with your knees bent and feet flat on the floor. Using your core and abs pull your head off the ground until your sitting upright, with your feet still planted on the floor, and your back perpendicular to the floor. Whilst keeping your core and abs tightened slowly return back to the starting position. Repeat.
40 Jump Squats
Whilst standing, place your feet shoulder width apart and your arms at your sides. Bend your knees whilst keeping them inline with your feet and squat slightly. Do a small jump and land back in the squat position. Repeat.
Lie flat on the ground, with your toes supporting your legs, and your hands under your shoulders. Keep your legs about hip width apart. Rise upward into a plank position with your arms straight. Bend your elbows and lower your entire body as far as you can go without letting yourself touch the ground. Return upward to the plank position and repeat.
20 Jump Lunges
Begin with your feet at hip width apart and arms at your sides. Do a small jump upwards and when you are in mid-air move your left leg backwards and your right leg forward. You should land with your right knee bent and in line with your toes, and your left knee in line with your hip. Jump again and reverse your legs and repeat.
30 Seconds of Burpees
Begin standing, drop your hands to the floor and then quickly in a fluid movement jump your legs backwards, you should end up in a push-up position. Shortly afterwards jump your feet back towards your hands. Get up as fast as possible and jump whilst thrusting your hands to the ceiling. Repeat as soon as you complete the final jump.
If you like this workout checkout the 7 Min Summer HIIT Workout.