October 22, 2023: 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 resting 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 you 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! I also have some really awesome monthly subscriptions. 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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