What Is HIIT?
HIIT or High Intensity Interval Training is a
training technique that when you are preforming it you are giving it your all,
100% energy and effort. You will be doing this through quick, but intense
bursts of exercise which are then followed by short, sometimes active recovery
periods. These recovery periods are usually 30-45 seconds. This type of training
will get your heart rate up and keeps it up and will burn more fat in less
time. A high intensity workout increases the body's need for oxygen during the effort
and creates an oxygen shortage, this causes your body to ask for more oxygen
during recovery. This effect is referred to as excess post exercise oxygen consumption
and this is the reason why intense exercise will help burn more fat than
regular exercise aerobic and steady- state workouts. What will HIIT work outs
do for me? They will increase your metabolism, they are quick and convenient,
and there is no equipment necessary.
These work outs can be performed right in your own home. For example for
an in home HIIT work out:
Warm Up (at your own pace) : Touch Your Toes ,
Lunges 10 each leg, Side lunges 10 each direction, Butt kicks 15 seconds, High
Knees 15 seconds, arm circles 20 seconds, trunk twists 20 seconds, and toe
touch again.
HIIT workout: (100% effort and energy!)
30 Crunches, 30 second rest 15 pushups 30 second rest 20 Squats 30 second rest 10 Burpees 30 second rest In place Lunges 20 each leg 30 second rest
Repeat the circuit 5 times
For a cool down- Stretch Out arms and legs and
back.
Mandy Wink
Diet Consultant
EMT, CPT
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