Try another one of my fun, fat-blasting HIIT style workouts this week and report back by commenting below! Did you make it through? Be sure to follow me on social media (Facebook, Instagram) for more posts like this! #butdidyoudie 😂🤣
Jog – 1 minute (warm-up)
Jump In/Out Squats – 30 seconds
Rest 15 seconds
Duck Walk – 30 secs (Rest 15 secs)
Squat Hold – 30 secs
Rest/Stretch 1 minute
Burpees – 30 secs (Rest 15 secs)
Push-Ups – 30 secs (Rest 15 secs)
Mountain Climbers – 30 secs
Rest/Stretch 1 minute (cool down)
5 Reason To Try HIIT Workouts!
- You don’t have to spend hours working out to get great results! High Intensity Interval Training allows you to work smarter, not harder, in 30 minutes or less! This is accomplished by using short intervals of extremely high-intensity exercise – on a scale of 1 to 10, you should be working at an 8! Whew! For this reason, HIIT is extremely effective, but can place a tremendous amount of stress on your body, so limit your HIIT sessions to two to three times per week, with a full 48 hour rest for the muscle group worked.
- Anaerobic interval training uses the body’s reserves of energy – aka bodyfat! Even after a workout, your metabolism will remain elevated. This means you see benefits for your big efforts for hours and hours after your workout, as your body continues to burn calories. This is due to the “excess post-exercise oxygen consumption” (EPOC) effect. With HIIT, you not only burn many calories during the workout, but because of the high intensity you will continue to burn calories as your body replaces energy and repairs muscle proteins damaged during exercise.
- HIIT is Better For Preserving Muscle. To lose bodyfat, you must run a calorie deficit, however this can lead to muscle deterioration. The intense working sets during high intensity interval training challenge muscle growth, indicating to your body that this tissue cannot be sacrificed for energy, therefore fat storages are used instead. Not only are you shredding bodyfat, but growing stronger at the same time!
- Hunger pangs can be decreased by including High Intensity Interval Training (HIIT) into your workout regime! Cravings are a huge obstacle to overcome when dieting to lose weight, as the biggest enemy of fat loss is overeating. This is magnified as you get leaner and each calorie matters even more. The margins for error are reduced if you want to reach a high level of conditioning. Some researchers have found that low-intensity cardio actually increases your appetite, making following a strict nutritional guideline difficult. While I have not experienced that effect personally, I am excited to report that other studies claim a decrease in hunger and desire to eat were the result of the neurological changes from HIIT. I also find my motivation to adhere to a diet soars when I am putting myself through HIIT workouts – I’m not throwing away all that hard, sweaty work for a piece of cake!
- You will recover more quickly as your body adjusts to regular High Intensity Interval Training. HIIT produces a significant amount of metabolic waste, such as lactic acid and hydrogen ions. Active recovery intervals remove these waste products to enable the engaged muscles to perform the next high-intensity set. Basically, HIIT workouts train your body to tolerate and recover more quickly from periods of high-intensity exercise.
Now that you’re motivated to clear some space and start jumping around – try my free HIIT working (below) and come back to post your thoughts! I love to hear from my personal training clients and online community.
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