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HIIT: What It Is & How To Do It

HIIT: What It Is & How To Do It

Everyone is talking about high intensity interval training and why HIIT workouts  give you the most return for your time put in during the workout. According to Matthew Welker, NASM, CPT, PES, CPPS, it is the “biggest craze in the fitness world right now…and is a go-to for almost anyone because it can be done with no training equipment. One of the best known results of HIIT is that you tend to burn fat to fuel the body instead of muscle.” Learn more about what exactly “HIIT” entails and get some workout ideas here:    
 
What is HIgh Intensity interval Training? 
Simply put, “high intensity interval training (HIIT) is any sort of aerobic activity
that alternates periods of high and low intensity training. It can be used
with any sort of exercise—running, biking, jump roping, bodyweight or
resistance exercise, etc.” explains Krista Stryker, NSCA CPT and founder of the blog and app, 12 Minute Athlete.

Victor Adam,  CPT, Pn1, CES, LMT, EMT, further explains that “essentially, 

HIIT  training is when you pick a particular exercise and resistance that you can perform for high reps in a short time period – usually 30-60 seconds, and perform the exercise as many times as you possibly can within the given time limit, then rest and repeat either until failure or you complete your desired number of sets.

HIIT is a fairly general term, meaning any exercise you perform with high intensity at a 2:1 (The work to rest ratio for HIIT  training is generally 2:1, meaning if you decide you want to do 1 minute sets, your rest between sets will be 30 seconds or less.) work ratio can be considered HIIT training.”

Benefits of HIIT

Krista Stryker, lists some of the benefits of HIIT when compared to a traditional workout:

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  • Higher calorie burn in less time
  • Overall improved performance
  • Helps prevent or overcome plateaus
  • Allows for greater VO2 (oxygen) intake
  • Prevents injuries associated with repetitive endurance training including minimizing the risk of overtraining
  • The ability to accomplish a greater amount of work in a shorter amount of time, allowing you to get in shape quicker than with low intensity cardio
  • It’s amazing for your cardio health

Victor Adam added in that HIIT, “creates EPOC (excess post-exercise oxygen consumption) which can keep the calorie burning process going after you finish your workout, for up to 48 hours.”

Workout Ideas

Here are some incredibly effective HIIT workouts, suggested by Krista Stryker from The 12 Minute Athlete blog:

No Excuses Equipment Free Workout
Lean & Strong Kettlebell Workout
Plyo Fat Burning Workout

Victor Adam suggests using a jump rope to perform HIIT. “It’s easy
to carry around and doesn’t rely on much musculature which may be fatigued
from your workout. If you really want to step your game up (and you/your
gym has the space/equipment to do so) take your HIIT jump rope session into
the dry sauna, though you should ease into that training for sure.”

Now that you’ve got the training under control it’s time to make sure you’re on top of nutrition. Click here to learn more about WellPath’s customized nutritional solutions.

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