I'm a big fan of H.I.I.T workouts.. The're short and very intense and you'll burn loads of calories!
High-intensity interval training (HIIT) is a cardiorespiratory training technique that alternates brief speed and recovery intervals to increase the overall intensity of your workout. It's fun to mix up your workouts!
Most endurance workouts such as walking, running, or stair-climbing are performed at a moderate intensity. High intensity workouts are done at a high/explosive intensity.. The are typically sustained for 30 seconds to 3 minutes, although they can be as short as 8-10 seconds or as long as 5 minutes; the higher the intensity, the shorter the speed interval. Recovery intervals are equal to or longer than the speed intervals. High-intensity interval training is done at a submaximal level; around 80-95% of maximal aerobic capacity.
"One of the earliest studies, done by researchers at Laval University (Ste-Foy, Quebec, Canada), kept it basic, using two groups in a months-long experiment. One group followed a 15-week program using HIIT while the other performed only steady-state cardio for 20 weeks. Proponents of steady-state training were pleased to hear that those subjects burned 15,000 calories more than their HIIT counterparts. Those who followed the HIIT program, however, lost significantly more bodyfat. A 2001 study from East Tennessee State University (Johnson City) demonstrated similar findings with subjects who followed an eight-week HIIT program. Again, HIIT proved to be the better fat-burner–subjects dropped 2% bodyfat over the course of the experiment. Meanwhile, those who plodded through the eight weeks on a steady-state program lost no bodyfat."
Why H.I.I.T?
-You'll lose body fat!
-Short workouts
-You can do it at home or at the gym
-You can use al kinds of exercises
-HIIT could be the only way to train for people looking to lose fat while adding and/or preserving muscle mass.
Example of a H.I.I.T workout:
50 seconds work/10 seconds rest. 4 rounds.
1.Mountain climber (50 sec)
-10 sec rest
2.Burpees (50 sec)
-10 sec rest
3.High knees (50 sec)
-10 sec rest
4. Skipping (50 sec)
-10 sec rest
5. Jump squats (50 sec)
-10 sec rest
Another example:
You also can do it with sprints.
-30 seconds sprint
-10 seconds walk
-30 seconds sprint
-10 seconds walk
And just on and on and on... :D
It's Always a good thing to shake your workout up and try something new.. Try this and I'll bet you'll get results!
~Judith!
