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Effective Training for Fast Results (HIIT) High Intensity Interval Training

HIIT workouts
HIIT workoutsgoogle images

For those who feel like they never have a enough time HIIT is for you. The problem comes up a lot from my friends and clients about how to find time in the day for a complete workout that will be effective and get results. Most people work a 9am-6pm type office job that is exhausting, the last thing he or she wants to do is find time to work out. Or they are doing the same cardio routine over and over of 30 - 45 minutes on a treadmill or elliptical only to hit a plateau in their weight loss. To maximize a person's results in a short amount of time is where High Intensity Interval Training comes in or HIIT. I'm sure you have seen or heard about HIIT but not sure how it works. High Intensity Interval Training can get you fast results in 45 minutes than working out for several hours a day. Take 3 days a week and do some HIIT training and I guarantee within 4 weeks you will not only feel but see the results of your hard work.

The way HIIT works is that you can break up your work out in sets of 30-20-10 second bursts with 10 seconds to 20 seconds of rest but no longer than 20 seconds of rest so you can maximize your burn in little time. For example for a cardio work out you can warm up for 5-10 minutes then jog for 30 seconds, run for 20 seconds, then sprint for 10 seconds then jog for 2 minutes of recovery then repeat 3-4 times. This training can be effective for any type of work out. Always do a 5-10 minute warm up of jogging, walking, elliptical something to get the muscles warmed up. Then you can begin your training. You can start out with 30 seconds of burpees rest 20 seconds then 30 seconds of mountain climbers then 20 seconds rest. You can do as many squats in 20 seconds rest for 10 seconds and then do another intense 20 seconds of squats and keep repeating until you do about 2-4 minutes then move on to the next one. All HIIT workouts can be done with body weight so no gym is needed. Best body workouts are burpees, push ups, squats, lunges, planks, box jumps, mountain climbers, jumping jacks any variation is good and all can be set up in a HIIT workout to maximize your burn.

Here are some examples of how to do HIIT in the gym:

Jump Rope
Duration: 1 minute
Active Rest: 30 seconds

Duration: 1 minute
Active Rest: 30 seconds

Box Jumps: 1 minute
Active Rest: 30 seconds

Spinning Classes (your heart rate increases and decreases)

Duration: 2 minutes sprinting
Walking: 1 minute (novice), 30 seconds (high intensity)