This weeks #TrainingTips post is another great HIIT workout for you to get your teeth into.
Are you ready to HIIT IT?
HIIT is nothing new it’s been long attributed that high intensity interval training can help reduce excess subcutaneous body fat. HIIT works by working at high intensities (80% to 95% of your maximum heart rate to be exact), these intense bouts only last for a short period of time (anywhere from 20 seconds to 90 seconds). To be able to repeatedly produce these high intensities good rest periods are required, without it the intensity of the workout will drop and that’s not what HIIT is all about. A typical HIIT workout will be on a 1:1 or 1:2 ratio of work to rest ratio.
Because of this work and recovery period during HIIT workouts you can actually accomplish a larger quantity of higher intensity training before exhaustion, than if you were to carry out continuous training. Due to being able to produce a larger volume of higher intensity effort, you can actually burn 6-15% more calories than a continuous workout, ‘sounds good doesn’t it?‘. Other benefits of HIIT are improvements in your aerobic and anaerobic fitness, improved blood pressure, cardiovascular health, insulin sensitivity, cholesterol profile and finally reduction in body weight while maintaining muscle mass which means that the weight lost is subcutaneous body fat, ‘sweet’. But of course you knew all of that anyway didn’t you…?
So why do people still believe hitting the cardio machines will sculpt you the body you want? Think about it, next time you’re in the gym just stop and look around. I bet you’ll find the people you aspire to look like are not stood on that cross trainer or running on that treadmill, I can almost guarantee they are either in the weights area or doing some kind of circuit training. It’s not by accident how they look like that, it’s by doing what you see them doing.
I love using the Tabata protocol of 20 seconds on and 10 seconds recovery or 20 seconds on and 20 seconds recovery, much to most peoples dislike. Well mine too whilst I’m doing it too to be honest. But it packs an awesome bang for your buck.
So here is a couple for you to try yourself:
- Clean and Press (alternating each side)
- Goblet squat
- Single Arm Row (right)
- High Knees
- Single Arm Row (left)
- Kettlebell Swing
Hit each exercise using either the 20:10 or 20:20 protocol with a rest of 60-90 seconds between rounds and aim to complete 4-6 rounds in total.
Body Weight Based
- Dead bug
- Cobra press ups
- Single leg superman’s
- Russian twist
Hit each exercise working for 30 seconds with a 15 second rest, then with a rest of 60-90 seconds between rounds and aim to complete 4-6 rounds in total.
It’s not nice but you’ll feel great afterward. And remember attack each one from the start this is High Intensity Interval Training (HIIT) not steady paced and peak at the end training (SPAPATET???).
Of course before doing any of this please only do so if you’re are physically able. Precautions before taking part in such training is always advised, especially if you’ve never done it before, so if you’re unsure seek advice.
Have a great weekend and give it a go.
Stay strong and live, love and laugh!