How To Get That Summer Bod On HIIT Training
You have probably heard a lot of buzz surround HIIT Training, and for good reason! After all, HIIT is extremely effective and efficient. Not only do HIIT workouts build muscle, burn calories, and boost metabolism; they are actually pretty fun!
In High Intensity Interval Training (HIIT) you give maximum effort through quick, intense bursts of exercise followed by short recovery periods. These workouts get your heart rate up and help you burn more fat and calories. So how can you get started doing HIIT? How often should you do HIIT training?
1. The Basics: How To Get Started
There are a few different styles of HIIT training, the differences mainly involving the timing of work vs. rest. However for beginners I would recommend Tabata Style. Tabata is a very common HIIT formula which involvesc20 seconds of work and 10 seconds of rest. Usually you would repeat this for around four minutes.
However you could switch it up and do 30 seconds of work and 30 seconds of rest. I would suggest trying it with a trainer or at a gym in order to get the best results. Additionally Tabata Intervals can be applied to biking, running, strength training, etc.
2. How Often Should You Do HIIT?
HIIT isn’t a workout that should be done every day. While geting a great workout in a short amount of time seems like a good deal, less is more. Around 2-4 HIIT classes a week should be more than enough to see the benefits.
If you are a beginner, you can try doing just one class a week then slowly increasing it over time. Additionally, you shouldn’t make HIIT the only workout you do each week. It’s good to have some variety in your workout life, so try incorporating strength training or stretching into your routine.
3. HIIT Workouts
I encourage you to check out some HIIT classes at your local gym or with a trainer. Here are a few HIIT workouts you might come across in a class:
- Burpee: In a Burpee HIIT workout you would start with Pullups, doing as many as possible in 3o seconds. Then you would do 60 reps of jumping jacks. After that you would do 20 reps of burpees, and then rest for about 1 minute.
- Lower Body: Start by sprinting for 30 seconds, then move into squat jumps for 45 seconds. After that, do 20 lunges for each leg. Finish it off with 50 reps of calf raises and then 1 minute of rest.
- Resistance: Start by jumping rope for around 1 minute, then do 12-15 reps of dips. Next do high knees, 30 reps for each knee. Finally finish it off with curls with a resistance band for 20 reps and one minute of rest.
The more you do HIIT, the easier it gets. You will start to see some pretty amazing results after each HIIT class, and it will feel pretty amazing!
The HIIT Training Takeaway
In short, high-intensity interval training is a very efficient way to exercise, and may help you burn more calories than you would with other forms of exercise. If you are looking for a way to switch up your workouts, I encourage you to check out a HIIT class at your local gym. It will definitely be worth it!
If you are interested in learning how to live a healthier lifestyle, I encourage you to schedule a session with one of our personal trainers. We here at South Ogden Crossroads Fitness in Utah have many other programs as well. So Take advantage of everything we have to offer, from free weights, cardio and weight machines, to virtual group fitness classes, including, indoor cycling, pilates, Yoga, Zumba, Les Mills BodyPump, BodyCombat, and BodyAttack just to name a few.