High Intensity Interval Training, otherwise known as HIIT is one of my favorite ways to train. Why?
There are a number of reasons and I am going to let you have them, straight and to the point.
1. For starters it’s fast and efficient. HIIT training can be done anywhere from a few minutes, to 20 to 30 to 60. There is an inverse relationship between intensity and duration so the longer the workout the less intense it will likely be due to sheer physical ability to maintain intensity for that long. So with that being said, you can get in a great workout in a fairly short amount of time.
2. HIIT training is scalable to all fitness levels. Therefore, it does not matter if you are just starting an exercise program or an elite athlete. The key to training this way is to push yourself to your limit, rest, and then pick back up again. One way I like to think of this comes from a dear friend and mentor of mine, Dr. Jade Teta, as he says it’s “rest-based training.” That sounds nice right, rest? But you gotta earn that rest!
3. Another reason HIIT is so great it that is it an effective way to improve body composition and increase fat loss. HIIT places a pretty intense demand on the body, but in turn it forces it to adapt, to change, to improve. Sort of like the challenging things in life, right? It’s usually these things that help us improve the most!
4. Oh and HIIT, while fast and efficient, can be a great way to increase your energy levels, improve your productivity, and get this, helping you sleep better!
Sounds like a win-win to me! So the next time you want to say to yourself, I don’t have time… Stop yourself – you have 20 minutes and the return on investment is well worth it!
For a starter workout at home try this 20-minute HIIT Workout. You won’t need any equipment just some space. As always, before engaging in exercise, make sure you are cleared by your physician for exercise. Remember to listen to your body and rest when you need to. I recommend putting on some good tunes and getting after it. If you are just getting into training, perhaps start with 10 minutes and see how many rounds you can complete and then gradually increase the time.
Basic Bodyweight HIIT
1. Squat Tri Set (20 squats- 20 jump squats – 20 seconds pulsing squat)
2. Push-up – Super Man Complex (20 of each)
3. Lunge Tri Set for each leg (10 front-10 side-10 reverse)
4. Plank (30 seconds)
5. Burpees (20 repetitions)
Repeat as many rounds as possible in twenty minutes. See below for lateral lunches, squats, and lunges. If you have any questions, please do not hesitate to email me at firstname.lastname@example.org
No longer is time or fitness level a limiting factor to training, let’s create our best selves and give life everything we have no matter what we are doing! Start getting in some exercise, add in some High Intensity Interval Training: sleep better, increase energy, improve body composition, and get the most out of your day!
Let me know how the workout goes! And if you have any questions or need some ideas or inspiration for a workout, let me know and I will help you get there!