H.I.I.T. What?

Let me let you in on a little secret on how to burn fat a little bit faster in your workouts...

After reading this blog you will:

1) Know what a H.I.I.T. Workout is

2) What kind of results you can obtain from a H.I.I.T. Workout

3) Who would benefit the most from a H.I.I.T. workout

4)  Know 2 Simple H.I.I.T. workouts - and how to put your workouts together

WHAT IS H.I.I.T.? 

H.I.I.T. is the acronym for High Intensity Interval Workout. It's a workout designed for short burst of high intensity intervals followed directly by low to moderate intensity levels and or rest.

It can be applied to the treadmill, bike, elliptical, outside running or basic strength training and/or strength training mixed with bouts of high cardio exercises. It's considered to be far more effective then normal cardio because of the intensity, and your able to increase both your aerobic (with oxygen) and anaerobic (with out oxygen) endurance while burning more fat then ever before. It can also increase the RMR (resting metabolic rate) for the following 24 hours after the workout due to the excess post oxygen consumption and may improve your Vo2 Max more effectively then longer cardio workouts.  Just to put it plain and simple = More calories burned effectively. YAYYYYYYYYYYYYY!

WHAT ARE THE RESULTS YOU CAN OBTAIN FROM A H.I.I.T. WORKOUT?

Without going through a long spiel and bore you, H.I.I.T. can accomplish two goals: It can accelerate fat loss and again improve aerobic and anaerobic endurance. WHO needs any more clarification then that! Boom!

More then likely H.I.I.T will produce faster results in a shorter period of time. Being consistent and sticking with a H.I.I.T program for at least an 8 week cycle, you better believe other people, including yourself will notice a significant change to your body. 

WHO WOULD BENEFIT THE MOST FROM A H.I.I.T. WORKOUT?

DUH? Anyone that's looking to burn as much fat as possible -especially during a cutting phase. Athletes will benefit just as much when simulating specific speed and agility drills into their workouts. 

OKAY OKAY, Here are your sample workouts:

*TREADMILL H.I.I.T:

Minutes 1-4 (warm-up)

Jog at a nice easy pace (about 50% effort)

Minute 5 -8 Intervals 1-8

BEGINNER: Sprint 30 seconds at maximum effort- jog/walk 30 seconds ADVANCED: Sprint 20 seconds at maximum effort-Hop off and Recover 10 sec

Minutes 9-12 (Cool Down)

Jog at a nice easy pace end it with a nice easy walk.

*STRENGTH/CARDIO  H.I.I.T.:

• Round 1: 10 pushups from knees or toes
• Round 2: 10 pushups, 10 jump squats
• Round 3: 10 pushups, 10 jump squats, 10 bench dips
• Round 4: 10 push ups, 10 jump squats, 10 bench dips, 30 sec  log jumps
• Round 5: 10 push ups, 10 jump squats, 10 bench dips, 30 SEC log jumps , 10 shoulder lateral raises
• Round 6: 10 pushups, 10 jump squats 10 bench dips, 30 sec log jumps , 10 shoulder lateral raises, 30 sec Star Jacks
• Round 7: 10 pushups, 10 jump squats, 10 bench dips, 30 Sec log jumps , 10 shoulder lateral raises, 30 sec Star Jacks, 10 Lunges Each
• Round 8: 10 pushups, 10 jump squats,10 bench dips , 30 Sec log jumps , 10 shoulder lateral raises, 30 sec Star Jacks, 10 Lunges Each, 10 Jump Tucks,
•  Round 9: 10 pushups, 30 sec Star Jacks, 10 Lunges Each 10 bench dips, 1 Sec log jumps 10 shoulder lateral raises, 30sec Star Jacks, 10 Lunges Each, 10 Jump Tucks, 20 hammer curl,
• Round 10: 10 pushups, 10 jump squats, 10 bench dips, 30 Sec log jumps , 10 shoulder lateral raises, 30 sec Star Jacks, 10 Lunges Each, 10 Jump Tucks, 20 hammer curl, 1 minute lunges, 30 Sec High Knees

Good Luck and Remember to drink your H20! 

Hugz

Ang

P.S. YES YES!!! I am putting in a disclaimer ;) 

*DISCLAIMER: Always consult your physician before beginning any exercise or weight-loss program. The general information displayed here is not intended to substitute for or replace your healthcare professional. If you think you may have a medical emergency or experience any pain, call your doctor or 911 immediately. I make no representations or warranties concerning any usage of the information offered here and will not be liable for any direct, indirect, consequential, special, exemplary or other losses or damages that may result. Reliance on any information appearing on this site or from me is strictly at your own risk.