Want to spend less time at the gym and still get great results from a workout? High Intensity Interval Training (HIIT) just might be the answer. HIIT is a training technique that involves alternating short, intense bursts of exercise with short, recovery periods. In other words, you work as hard as you possibly can for a short period of time, rest, then go again. Studies show that this type of training:
• Boosts your metabolism for up to 48 hours after the workout, which means you’ll be burning fat and calories long after you’ve left the gym
• Burns more calories in less time than a steady state workout like jogging on the treadmill or working out on the elliptical machine
• Results in optimal muscle building and retention during fat loss
Still need convincing? A HIIT workout can be done in as little as 10 to 20 mins – a few times a week. There is no need to spend hours at the gym! It’s quick, highly effective and will keep you from getting bored. HIIT workouts can be done almost anywhere and there is no equipment necessary.
Up to the Challenge?
There are lots of different styles of HIIT to choose from. Here are a few to choose from.
The Tabata Method
This advanced training method, developed by Dr Izumi Tabata in 1996, calls for 20 seconds of high intensity work followed by 10 seconds of rest for 8 cycles. Total workout time is about 4 minutes though you could do multiple Tabatas within one workout. Your Tabata could be cardio based: sprinting, rowing, or cycling or using body weight exercises like: squats pushups, or pull-ups. You could even combine both within the same workout. The key is to work at maximum effort.
3 Minute Warm Up
20 Sec High Intensity Effort
10 Sec Rest
Repeat for 8 Cycles
5 Min Cool Down
The Gibala Regime
Sometimes referred to as “The Little Method”, this HIIT protocol is based on a 2009 study conducted by Professor Martin Gibala and his team at McMaster University. It calls for 8 – 12 cycles of 60 seconds of intense exercise followed by 75 seconds of rest for a total of about 27 minutes.
3 Minute Warm Up
60 Sec High Intensity Effort
75 Secs Rest
Repeat 10 -12 Cycles
Cooldown 5 Minutes
Developed by former athlete and exercise physiology researcher, Craig Ballantyne, Turbulence training combines weight training with cardio style exercises. This intermediate level workout alternates 8 repetitions of various weight-training exercises with 1 -2 minutes of cardio-based exercise for a maximum of 45 minutes.
5 Minute Warm Up
8 Rep Set of Weight Lifting Exercise
1 – 2 Minutes of Mountain Climbers
Repeat through Full Body Routine
Ready to HIIT the Gym?
HIIT is an incredibly effective style of training for improving your fitness in a short period of time, but it is also extremely challenging. Always be sure to check with your health care practitioner before starting any new exercise program. Ready to HIIT the gym? Let me know how it goes. I’d love to hear from you!