A NOTE FROM AILEEN
Chris is back – yay! – with a piece about a method of doing cardio training called HIIT. If you’re unfamiliar with HIIT, it enables us to achieve cardio goals more quickly than our normal activity.
If you’re already familiar with HIIT but aren’t using it, Chris’ post will hopefully give you inspiration to begin. Or continuing to use it and, perhaps, intensifying what you’re already doing.
Additionally, if you decide you’d like to learn more about HIIT’s benefits after reading Chris’ piece, CLICK HERE to read an article from SHAPE.
So, take it away, Chris!
In this post, we’re going to discuss the What?, How? and WHERE? of HIIT, We’ll also talk about understanding the main principles behind the HIIT cardio workout.
What Is HIIT?
HIIT, or high-intensity interval training, is a training in which you give all-out, one hundred percent effort. You achieve this through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods.
This type of training gets and keeps your heart rate up. It also burns more fat in less time.
Intense training causes metabolic disturbance often resulting in the body’s burning calories at a higher rate for up to 48-72 hours. HIIT training also effectively burns more fat than typical endurance cardio.
How to Do HIIT
Do your HIIT workouts for 15-20 minutes, not including a warm-up and cool down. If the workout goes longer, you may not be pushing yourself to the intended intensity. Furthermore, you’re potentially not giving yourself the chance to reap the most benefits.
Perform each exercise at 100 percent effort, with 30 seconds of rest in between each intensity burst. Example workout: 50 Sit-Ups/Crunches , 40 Jump Squats, 30 Push Ups, 20 Split Jumps, 10 Tricep Dips, 30 Seconds of Burpees. Click on the bolded words to learn how to do each workout.
If your goal is to work out four times per week, do two HIIT days and two resistance training days. It’s your choice whether you go full-body on resistance days. Instead, you can do an upper-body day and a lower-body day.
Where to Do HIIT
HIIT workouts can be done anywhere!
At the gym. At home. In the yard. In the park.
You just need time and space.
There are many ways to do HIIT. However, all you need to remember is the basic principle – you must alternate short bursts of very high intensity with periods of recovery or low intensity.
And with 15 minutes of HIIT, you can achieve more progress than in an hour on the treadmill. Two weeks of regular HIIT workouts can improve your aerobic capacity as much as 6-8 weeks of endurance training.
Thanks very much for reading my post.
If you have any questions about the workouts I include, particularly if you need adaptations, or if you have suggestions for future topics, post them in the comments below, or contact me here:
CHRIS BUTLER, CPT
YouTube: CBFitness Butler
FOR METRO-PHOENIX AREA RESIDENTS, sign up for my Saturday morning WEEKEND WARRIOR GROUP HIIT CARDIO TRAINING at Falcon Park, Goodyear, AZ. Bring a yoga mat.
CLICK HERE to sign up.
FOR A GOOD SOURCE FOR HEMP OR CBD PRODUCTS, CLICK HERE
A FINAL NOTE FROM AILEEN
Thanks as always for your interest. Watch this space for more from Chris!
And remember — Fitness with Attitude, everyone!
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