How To: HIIT

HIIT: (High Intensity Interval Training) the "new" craze that's hitting the fitness world. While it's definitely not a new training system, it has gotten a bit more notoriety recently as a buzz word for gyms. And for good reason. HIIT is a form of training that combines short periods of intense anaerobic exercise coupled with bouts of recovery periods. 

One of the biggest positives of HIIT is the efficiency. Instead of spending an hour walking on the treadmill, or watching the minutes tick by slowly on the elliptical, HIIT style of training can be done in just 20 minutes if done correctly- and still burn your desired amount of calories! 

The key to HIIT lies in the intensity you perform it. The idea here is to work as hard as you can for a certain amount of time, and then rest equally as hard. Take treadmill sprints for example. To turn these sprints into a 20 minute heart rate raising, calorie burning, sweat inducing HIIT workout, you would simply sprint all out, at max capacity for a certain amount of time- say 30 seconds. You would then rest, for 30 seconds or longer, allowing your heart rate to return back to normal, before going for another all out 30 second sprint. 


Take a look at some of our other favorite HIIT Workouts: 

Spin Sprints-- same idea as a treadmill sprint, but instead using a spin bike. With the bike, you are also able to turn up the resistance, adding another level of intensity to the workout. 

Circuits-- this is something we utilize very frequently at the gym. Take 4-5 exercises, perform them back to back with no rest in between, and then repeat.  (example: squat jumps, step ups, lunge jumps, mountain climbers). 

Prowler Pushes/Plate Pushes-- this is a great way to get your heart rate up quick! Perform a given number of pushes before taking a break to allow your heart rate to return to baseline. Alternatively, do 30 seconds of an all out sprint with the pushes, resting for a minute afterwards, and repeat.

The great thing about any of these workouts is the ability to change them each time. One week you can do spin sprints 30 seconds on/ 30 seconds off. The next week you can do 20 plate pushes, the next 20 seconds of an all out treadmill sprint. 

HIIT is a great alternative to a fast and effective calorie torching workout, without needing to spend hours on a machine watching seconds tick by.