High Intensity Interval Training

High Intensity Interval Training

Amy Gardner
June 6, 2016

Many people adopt an “all or nothing” mentality to exercise.  A client recently said to me “If I can’t devote an hour to exercise, why bother?”  However,
he NEVER seemed to find that full hour.  So, he didn’t exercise at all.

Life can be busy, leaving little time for working out. Thankfully, high intensity interval training (known as HIIT) is a time-sensitive and highly
effective solution you can use anywhere. HIIT is a workout that alternates between quick bursts of high-intensity activity followed by rest or periods
of low-intensity activity.  Even just 15 minutes of HIIT 3 times per week has shown to maximize aerobic and anaerobic fitness through increasing
metabolic rate, muscle endurance, fat and calorie burn (both during and after workouts), while maintaining muscle mass.  Here are some ideas so
you can easily squeeze HIIT into your hectic schedule and still have time to enjoy the rest of your day.

Walk HIIT Workout

5 Minute Warm Up

1 Minute Brisk Pace

30 Seconds Fast Pace

30 Seconds Normal Pace

(Repeat 7 Times)Site Manager

5 Minute Warm Down

 

Run HIIT Workout

5 Minute Warm Up

6:00-7:00 Jog Pace

7:00-8:00 Push Pace

8:00-9:00 Walk/Rest

9:00-9:40 Sprint

9:40-10:00 Walk/Rest

(Repeat 7 Times)

5 Minute Warm Down

 

Plyometric HIIT Workout

5 Minute Warm Up

20 seconds of work; 10 seconds of rest

1. Push Ups

2. Squats

3. Butt Kicks

4. Tricep Dips

5. Jumping Jacks

6. Sit Ups

3 Rounds; 1 minute rest after each round

 

5 Minute Cool Down