If you’re anything like me you don’t like spending hours in the gym. You go in, work, then leave. But in this case the work isn’t time consuming. People think you have to lift for long hours to see results. If you’re trying to make serious gains and change your physique like a bodybuilder then of course that takes time and a detailed plan. If you are trying to get a sweat session in while trying to tighten up your body then this style of training is a great go to for fast and effective training.
High intensity interval training or HIIT isn’t as new as some may think. It’s recent popularity comes from its potential of delivering an efficient and effective way to burn more fat throughout the day. HIIT can be approached in different ways but the formula remains the same. The goal is to alternate short intervals of high intensity exercise with short intervals of recovery. For example, you could do 60 seconds of running followed by 30 seconds of walking and repeat for an x amount of sets. This can also be done with body weight exercises like squats, doing the movement with best form for 30 seconds then resting for 15 seconds. The goal is to push yourself as hard as you can during the work phase. This allows you to elevate your heart rate in short intervals. Not only will this improve your cardiovascular training, you will also burn more fat due to higher levels of excess post exercise oxygen consumption or EPOC. This is also known as the afterburn and since you are constantly putting your body in the red zone it has to work harder to return to its resting state. It’s important you keep the bursts short while using intense workouts.
You have to commit to this style of training because it is meant to be hard and requires a great deal of work to sustain the level of fitness required to succeed. I’ve been using HIIT in my workouts for years with my cardio and strength training. There are thousands of ways to create a HIIT workout. One of my favorites are EMOM’s, every minute on the minute. You take one exercise and do required reps then repeat at the start of each minute. For example: EMOM 12 burpees 10 minutes. Set a running timer, you have 60 seconds to do 12 burpees then whatever time remains you rest till next minute starts. Let’s say it takes you 40 seconds to do 12 burpees then you rest last 20 seconds. This continues for 10 minutes and after the 4th round your rest time starts to close in on you. This generates bursts of power followed by short rest. It’s effective and you don’t have to join a gym to do it. Bodyweight exercises and a couple pairs of dumb bells are perfect.
Deciding to change is the biggest step, once you have the right mindset everything else falls into place. HIIT gives you the edge you need to change and the workouts are never boring. I provided a sample workout to get you started. You can throw this into your regular workout routine or use it as your base. Either way it will challenge you and create change. For more great training info visit http://www.feistyfitness.com You can also follow me @feistyfitness_ifbbpro