Wednesday, September 28, 2011

High Intensity Interval Training

Today I'm doing some High Intensity Interval Training (HIIT).  If you haven't heard of HIIT, please educate yourself!  This has to be the BEST way to burn fat, and boost your metabolism. If you incorporate HIIT into your workouts you'll see some major payoffs. You'll loose weight faster, you'll be come stronger, your endurance will improve,  and you will turn your body into a fat burning furnace ,"HIIT has a direct impact on your resting metabolic rate (RMR), which is a measurement of how many calories your body burns while you are resting. In other words, HIIT significantly increases your metabolism. Compared to steady paced cardio, your body will burn more fat during a HIIT session and will continue burning at this high rate for up to 24 hours afterwards. So, in the hours following your workout, while you are watching your favorite reality television show, your body will still be in fat burning overdrive." Go to this link for more information on the many benefits of HIIT.  .

 HIIT can be done many ways. I think the most popular is the Sprint/Walk Interval.  What you do is Sprint for 30 seconds up to 2 minutes, and recover for half the time it took you to exert the energy. So if you sprint for 30 seconds walk/recover for 15 seconds. You'll be using the 2:1  ratio.  When you Sprint you should be giving it your all, on a scale of 1-10 you should be putting out at least a 7.  You want to do these intense intervals for a total of 15- 20 minutes. Go here for more examples of  a HIIT session:

Now that I got a little background on HIIT out of the way, lets get into it!  This routine is going to be intense!  It's short, and sweet, and gets right to the point!  The point being  RESULTS. Warm up for 5 minutes, you can jump rope, do jumping jacks, run in place, whatever gets the job done. I'm going to need your body to be nice and warm for this routine. ;)  Now if you are a beginner start off with: 30 seconds of work /15 seconds of rest intervals. Intermediate 45second/ 15 second  recovery intervals.   Advanced  60 second/ 20-30 second recovery. 
All you need for this is an interval timer, and an exercise mat.  Set your interval timer for 30seconds of work and 15 seconds of rest. You'll be performing this routine in circuit format, and you'll be doing this routine for a total of 3 circuits.  You should rest for 1 minute between circuits.  If you don't have an interval timer use a stop watch, or just watch the clock!  There will be video's on how to do these exercises after the breakdown. Enjoy!
Exercise Duration
Mountain Climbers30 seconds
Rest ( march in place, or not ) 15 seconds
Burpee’s30 seconds
Rest ( march in place, or not )15 seconds
Squat Jumps30 seconds
Rest ( march in place, or not )15 seconds
Pushups30 seconds
Rest ( march in place, or not) 15 seconds
Jumping Jack Squats30 seconds
Rest ( march in place, or not) 15 seconds
V-sit Crunch30 seconds
Rest ( march in place, or not )15 seconds
Full Plank Arm Raise30 seconds
Rest ( march in place, or not )15 seconds
Quick Squats30 seconds
Rest ( march in place, or not) 15 seconds

Mountain Climbers

Burpee's (modified and advanced)

Jumping Jack Squats

V-Sit Crunch 

Full Plank with Arm Raise

Quick Squat


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