HIIT (High Intensity Interval Training) isn’t something new, but its gaining more traction every day. If you don’t know what this type of training is all about, read on! HIIT is a training technique that consists of intense bursts of exercise during which you give your all-out, one hundred percent effort, followed by short, sometimes active, recovery periods. This type of training is effective in getting your heart rate up and will burn more fat in less time.
The best part of HIIT, is the afterburn it achieves. The afterburn effect (or Excess Post-Exercise Oxygen Consumption or EPOC), can allow you to continue to burn calories long after you’ve finished your workout – in some cases up to 36 hours after that workout is complete! If you research EPOC on Wikipedia you will find a long, extremely scientific explanation that’s pretty hard to follow. The simpler explanation is this: during periods of intense exercise your body creates an oxygen debt. EPOC is the amount of oxygen required to restore your body to its normal, resting level of metabolic function and during EPOC you will continue to burn calories. A HIIT session will create a larger oxygen debt than steady-state cardio (running at a steady pace for a longer period), and therefore will create a larger afterburn.
If you adapt your routine from a traditional routine to HIIT, you don’t need to workout daily to see results. Two or three times a week of giving your all during a HIIT session will allow you to achieve the same results as you would have by participating in more traditional workout on a daily basis. Say goodbye to the days of not having enough time for exercise. HIIT workouts can be done anywhere and are typically 30 minutes or less!
HIIT workouts are generally done with the use of your own bodyweight – so there is usually no equipment required, although dumbbells are often optional to increase resistance.
Scully Company community residents are in luck. Our ScullyFit treadmills have just launched a new application called Sprint8, which is a HIIT workout. The video below shows this effective and efficient new workout – which only requires 20 minutes of your time, three times a week!
For those of you who aren’t residents of a Scully Company communitye yet, here’s a sample HIIT workout we found in The Huffington Post courtesy of Eric Salvador, NASM, NSCA head instructor at The Fhitting Room in New York City. This quick workout can be done anywhere – at home or on the road.
Do-It-Anywhere HIIT Workout
Lie on your back, knees bent, with your feet on the floor. Tighten your core and using your abs, pull your head and back off the ground until you are sitting upright, with your back completely perpendicular to the floor. Pulling your abs in again, slowly lie back down into start position. Repeat.
40 Jump Squats
Stand with feet shoulder width apart, arms at your sides. Bend your knees, keeping them in line with your feet, and sit back into a quarter squat). Perform a small jump, and land back in your squat position. Repeat.
Get into plank position, hands on the ground directly under your shoulders, legs about hip width apart. Keeping your elbows tucked against your sides and your body in a straight line, bend your elbows and lower your entire body until it almost touches the ground (or as far down as you can). Return to start position. Repeat.
20 Split Jumps (Jumping Lunges)
Start with feet hip width apart, arms at your sides. Perform a small jump upwards while simultaneously moving your right leg forward and left leg backwards, landing in a lunge with right knee bent directly over your toes, left knee bent directly in line with your hip. Jump and at the same time reverse legs. Repeat.
10 Triceps Dips
Get onto all fours facing the ceiling, knees bent 90 degrees over your toes, hands on the ground under your shoulders, fingers facing forward, back straight so your core is parallel to the ground. Keeping your elbows tucked in, bend them to lower your butt as close to the ground as you can get. Push back up. Repeat.
Start standing. Place your hands on the ground and jump your legs backwards until they are fully extended, so you end up in a push up position. Quickly jump your legs back towards your hands. Stand up quickly and jump with hands raised up to the ceiling. Repeat immediately when you land the jump.
Image Credits: workoutlabs.com