High Intensity Interval Training (HIIT) is a quick, fun cardio workout that can replace your current Aerobics workout. In fact, recent studies show that HIIT is a time-efficient but safe alternative to traditional types of moderate long-term exercise with even greater benefits. Alternating between intense bursts of activity and fixed periods of less-intense activity, HIIT improves both Aerobic and Anaerobic fitness to develop a strong heart and prevent cardiovascular diseases, but it is also more effective in fat loss. For instance, if you were to compare sprinters and marathon runners, you would see higher amount of muscle mass and lower body fat in the sprinter. Both qualities we should all be striving for.
The workout should be approximately 30 minutes (including warm up and warm down).
Here's a simple interval workout you can do to start your day, or try next time you're at the gym. It can be done on any cardio machine of your choice or it can be done outdoors. If you enjoy the activity, you'll be more likely to do it again. The choice of whether that be the treadmill, bike, etc., is entirely yours.
3-5 minutes moderate intensity activity (get your heart rate up). Follow this with dynamic stretches, such as leg swings, body weight lunges. If accessible, use a foam roller to work out those aches and pains in your muscles.
Now you should be warm, and muscles are loose. Time for the real workout!
- Find a moderate intensity speed, or resistance that will increase your heart rate, but not to the point that will exhaust you. Go at this speed/resistance for about 60 seconds. Then increase the speed/resistance to as hard as you can do for 45 seconds. Repeat this 3 times.
- After the first interval, drop your speed to a low intensity (initial warm up pace) and work at this speed for 3-5 minutes.
- Increase to a moderate intensity for 40 seconds. And finally crank it up to a high intensity for 20 seconds.Repeat this series 6 times.
- Remember to take 10 minutes at the end of your workout for a cool down and stretch!
Quick recap of the workout:
3-5 minute warm-up
60 seconds moderate intensity, followed by 45 seconds high intensity. Repeat 3 times.
3-5 minutes low intensity (warm up pace)
40 seconds, moderate intensity, followed by 20 seconds high intensity. Repeat 6 times.
10 minute cool down and stretch!
If you have any medical conditions, be sure to consult your family physician first.
Feel free to comment or ask us any questions.