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October 20, 2019: High Intensity Interval Training

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Are you too busy to workout? Do you wish there were something you could do quickly and still get results? I have good news! High-intensity interval training may be the answer to your fitness prayers. This week, we’re going to talk about efficient, effective high-intensity interval training as an option for your fitness routine.

Too busy for fitness?

We’re all busy. In fact, in my dissertation research, I found that “being too busy” was the biggest reason why women don’t exercise as much as they would like to. Meet this busy lady’s secret weapon: high-intensity interval training (HIIT)! It’s a fast, efficient way to work out, and it’s become the go-to method for quick fat loss in the training community.

What is HIIT?

HIIT is any workout that alternates between intense bursts of activity and less-intense activity or rest. That’s why it’s called “interval training” - you are doing work and rest in intervals. A simple example of this is sprinting as fast as you can for one minute and then walking for two minutes. You would then repeat those intervals.

A common ratio of work to rest is 1:2, where you work as hard as your can for a set time (10 seconds, 30 seconds, one minute) and then rest twice as long (20 seconds, one minute, or two minutes). Any intense activity paired with a low-intensity activity will work for your intervals. The typical HIIT workout lasts 25-40 minutes, but you can work within your limitations.

Be as simple or as creative as you wish. I’ve created a sample HIIT workout for you at the end of the article.

Benefits of HIIT

There are many good reasons for trying HIIT workouts:

  • It's efficient

  • It burns fat, not muscle

  • You don’t have to use equipment (but can)

  • It’s not at all boring

  • You'll improve your heart health

  • You can do it anywhere

  • It’s challenging and adaptable to any fitness level

A Note

I love a good HIIT workout, but it isn’t the only type of training you should be doing, and doing too much of it can backfire on you. At a maximum, do HIIT three times a week with less intense cardio and weight lifting sessions in between.

You should always check with your doctor before starting a high-intensity exercise routine.

HIIT Workout to Try

  • Warm-Up

  • Forearm plank (45 sec/rest 15 sec)

  • Squat jumps (45 sec/rest 15 sec)

  • Push-ups (45 sec/rest 15 sec)

  • Bicycle crunches (45 sec/rest 15 sec)

  • Lateral lunges (45 sec/rest 15 sec)

  • Mountain climbers (45 sec/rest 15 sec)

  • Repeat 3 times

  • Cool Down & Stretch

Next Sunday, we’ll talk about why you shouldn’t be afraid of eating fat.

Want some expert help with reaching your health goals painlessly? Check out my programs! We’ll get everything taken care of in a way that fits into your current lifestyle so you never have to think about your health again.

Do you have a friend who could stand to G(her)ST? Feel free to forward this!

I hope you have a wonderful week,

Kelly

Kelly Morgan, Ph.D.

Tsirona - www.tsirona.com


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