Try this Do-Anywhere HIIT Workout to shake up your fitness routine!

Try this Do-Anywhere HIIT Workout to shake up your fitness routine!

If you are looking for a workout to shake up your normal fitness routine, you’ll love this High Intensity Interval Training (HIIT) workout brought to you by HealthCentral.com.

hiit-workout-for-scullyfit-site-11-21-16

Health Fitness Revolution breaks down why HIIT workouts are so beneficial:

What’s not to love about High Intensity Interval Training? As it’s name suggests, the workout involves various intervals – usually of high intensity – ensuring you get a maximum benefit from your workout. HIIT boosts your metabolism while burning tons of calories in a short period of time. These are only a few of the many benefits you can earn through HIIT.

Here’s our list of the Top 10 Health Benefits of HIIT:

  • Helps build endurance – High intensity training adapts to the cellular structure of muscles which enables you to increase your endurance while doing any type of exercise. “Journal of Physiology,” posted a study where people participated in HIIT for eight weeks and the results showed that they had doubled the length of time they could ride a bicycle while keeping the same pace.
  • Burns calories and fat in a shorter period of time – HIIT is great if you have a limited amount of time to work out. Studies show that 15 minutes of high intensity interval training burns more calories than jogging on a treadmill for an hour.
  • Effective energy use – HIIT uses a system of work-hard-then-recovery intervals, alternating between high intensity workouts with short resting periods. Through interval training your body learns how to efficiently use the energy that comes from your body’s energy system. HIIT also helps remove toxic wastes from your muscles during the resting periods. Alternating between the exercises also helps you breathe effectively.
  • Boosts metabolism – The American College of Sports and Medicine said that High Intensity Interval Training helps you consume more oxygen than a non-interval workout routine. The excess amount of oxygen consumed helps increase your rate of metabolism from about 90 minutes to 144 minutes after a session of interval training. Thus the increased metabolism helps burn more calories at a faster rate.
  • Burn calories and fat hours after you leave the gym – When participating in such high intensity workouts your body’s repair cycle goes into hyper drive. This means in the 24 hours after a HIIT workout your body is still burning calories and fat whereas in steady-pace workouts, you may not.
  • No equipment necessary– HIIT workouts are extremely cost efficient because you need zero equipment! All you need is a little open space. HIIT workouts utilize your own body weight, so any workout that gets your heart rate up quickly such as plyometrics, high knees and jumping jacks can be implemented into a HIIT workout. In fact, weights can actually make sometimes make the workout less effective because your main focus in HIIT is getting your heart rate up rather than toning a particular muscle group.
  • Lose fat and not muscle – Steady cardio is often associated with losing muscle. HIIT workouts, however, combine weight training (the weight being your body) and effectively allows dieters to preserve their muscle gain while still shedding weight.
  • Choose your own workouts – The great thing about High Intensity Interval Training is that you don’t have to limit yourself to just running or biking. In fact, you can pick any cardio workout and make it an interval workout. You can bike one day at max speed for 30 seconds and take 45 second intervals in between and the next day you can switch it up to jogging or aerobics.
  • Good for heart health – They say that extreme training helps build extreme results. It’s hard for most people to push themselves to an anaerobic zone where you lose your breath and feel your heart pounding faster and faster. With interval training it’s easier to push yourself to that level because of the rest interval that comes right after you reach that point. This helps keep a healthy heart and helps blood flow effectively throughout your whole body.
  • Challenging – HIIT workouts offer seasoned workouts a new challenge and beginners a quicker way to see results. You are constantly pushing yourself out of your comfort zone therefore you can never get bored with your workout!

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20-Minute Cardio Blast Workout

This energetic workout is brought to our ScullyFit residents by Susi May of PopSugar. Some days, your schedule just doesn’t allow for a long workout, or maybe you are traveling and don’t have access to your local gym or at home equipment. I came across this quick and effective 20-minute workout that requires no equipment and can be done anywhere – even your bedroom or hotel room. It looks simple at a glance, but I can assure you it’s challenging.

cardio blast workout

 

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HIIT Hype

Benefits of HIIT
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
50 Sit-Ups
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.

sit up

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.

jump squat

30 Push-Ups
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.

push up

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.

Split jumps

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.

tricep dip

30-Second Burpees
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.

burpees

Image Credits: workoutlabs.com

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