Many of us who work a full time job may not feel there’s enough time in the day to complete everything that needs to be done. Many of us may feel stuck, like we want to be healthier and lose some weight, but just don’t have the energy and time to put in the effort, “We have families and kids for god sakes”, but I do know you have 20 minutes to spare in a day right? Working out is an investment in your health and well being, so motivate yourself to get up and get moving by incorporating HIIT into your workout plan. You don’t have to spend endless hours at a gym, 20 minutes out of your day even in the comfort of your own home will benefit you in the long run. So no more excuses, and let’s get started.
What is HIIT?
HIIT stands for High Intensity Interval Training. What this type of exercise does is alternate between short bursts of high maximum energy followed by a recovery period of lower intensity. This will torch fat, build and preserve lean muscle, and improve your cardiovascular health. An example of a HIIT workout would include warming up on a treadmill for about 5 minutes, then running really fast, pushing yourself to the max for 30 secs, then carefully stepping off to the sides and resting for about a minute, then running again for 30 secs with maximum effort, and then resting again for 1 minute. You can do this for about 5-15 rounds, I recommend starting off with 5 rounds, and then work your way up adding a round as you get better. You don’t only have to go to the gym for this type of workout, this can also be done at home, or at a park. To change it up a bit you can do jump squats for 30 secs and rest for 30 secs and you can do this 5-15 rounds, again whatever works for you, just make sure it’s going to challenge you. What’s really good about HIIT is you can spice up your workout routine by mixing up the exercises and the work/rest intervals so you never become bored. To understand This a little better check out the video at the end of this post.
What are Some Benefits to this type of Training?
HIIT increases levels of the HGH hormone also known as the human growth hormone, a hormone secreted by the pituitary gland. Unfortunately this type of hormone decreases as we get older, but it’s beneficial to us because it stimulates cell and tissue regeneration, increases muscle growth, bone density, metabolism, energy, sleep, libido, and improves the appearance of the skin.
HIIT also increases your VO2 max which is the maximum oxygen level you can utilize during intense exercise. When you increase your oxygen levels, you increase the oxygen supply to your muscles thus creating more energy to keep your body moving and grooving during your workout. Over time your cardiovascular fitness drastically improves, and you’ll reap the benefits of improved performance and energy levels.
An added benefit to HIIT is the EPOC effect. This stands for excess post exercise oxygen consumption. To put it lightly and not get to technical, a high intensity exercise requires higher levels of oxygen supply after the workout is over to bring the body back into its normal resting state. During this process your metabolism kicks up and calories continue to burn hours after your workout is completed, so not only are calories burned during the actual exercise, but even after when you return home. Doesn’t that sound nice.
So the next time you feel restricted on time and really want to squeeze in a short, intense workout, and burn some serious calories, incorporate HIIT. Maintain these exercises at least 2-3 times a week, and allow 24-48 hours in between to allow your body to recover. When you couple these workouts with a healthy diet you will see a significant change in your body and energy levels. Stay motivated and keep on going. If you haven’t started make time to invest in your health right now.
Until next time,
Im wishing all of you good health, happiness, and love.
Heres a video of one type of HIIT workout