All About HIIT Training

What is HIIT?

So what is it HIIT ? HIIT means high intensity distance training. HIIT is a work-around method where low-intensity alternative training is low for stronger training. High intensity workouts usually have less breaks between sets, and you often work harder, whether it's lifting heavier than you normally would or running harder than you normally would. Before you become afraid of HIIT, even if you work hard, you actually work for less time, and burn more calories than you would at lower intensity levels for hours. A common example of HIIT is to sprint as fast as you can for 30seconds, and run for 1 minute. Exercising in this area has been scientifically proven, burns more fat, and builds more muscle, faster than low-intensity workouts, or cardio.

What are the benefits of TRAINING HIIT?

Applying HIIT is actually the most effective way to exercise. Some of the benefits of HIIT training are: promoting HGH (human growth hormone) production, improving metabolism, improving strength and stamina, improving overall health, promoting fat loss, and better insulin sensitivity, just some of the benefits of HIIT Training. One of the best benefits of using HIIT, known as after-burn effects. Also known as EPOC (excessive exercise oxygen consumption). This is when you increase your metabolism and burn more calories up to 24 hours after exercise. This can only be achieved through HIIT. Low intensity training will not cause this effect.

HOW DO I DO IT?

You can incorporate HIIT into your workouts in many ways. It all depends on the goal you are trying to achieve. However, please keep in mind that while HIIT is the most effective way to burn fat and build muscle, it's not a miracle routine! It is important that you provide your body with proper nutrition, especially during intense routines. But, as I mentioned above, applying for HIIT depends on your goals.

If you only want to lose weight, you may want to start at a high intensity two or three times a week. I would recommend doing: 10reps of 30second intense sprint, with a 1 minute break between each rep.

If you are not satisfied, you can do some exercises that incorporate HIIT. For example: I will:

• Knee high 30secs
• Squats-30sec
• Burpees 30 seconds
• Reject 30secs
• Fall 30secs floor
• Planks-30secs

Be sure to perform each exercise back to back. After you do 6 exercises, which is considered your 1st round. I recommend that you do 2-3 rounds of training above. This will be very tiring and you may feel like giving up, but no! Intensity is the point after all. After each round you can rest for 1 minute. Although you only want to lose weight I recommend incorporating weight training at the end of a routine, depending on your fitness level, or on your off days.

HIIT can be used for weight training as well

If you want to build muscle and strength I will recommend you alternatives between compound training and isolation exercises. Compound training is a great way to lose fat and build muscle simultaneously, as you use more than one muscle group. Examples of compound exercises are:

Squats

Deadlifts

Press the Shoulder

Power Cleanup

Bench Press

There are other compound exercises that you can do many other compound exercises that you can apply. Above are just a few. Good routines can include squats, deadlifts and pressing shoulders. You can apply HIIT by keeping your rest level as low as 1-2 minutes, and switching from one exersie to the other. At the end of the exercise you can choose one muscle group to isolate. You may want to consider doing your arms, arms, triceps, or chest. Although, personally, I would isolate the chest on the day I do the bench press, perhaps by inserting, chest flies with dumbells, or dips.

Please note that the routine I have outlined is not in stone. The purpose of the routine outlined above is to give you an example of how to incorporate HIIT in all of your workouts. There are many websites that offer free information on specific routines that you can use and implement HIIT more effectively, so doing research can be very helpful. However, you can now see how HIIT is the most effective way to train, and to see great results! I hope this article, has inspired you to be better, healthier and stronger!

All About HIIT Training


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