Did January fly by with your fitness goals or resolutions left by the wayside? Do you feel there is never enough time to exercise? Try high intensity interval training, or HITT, and you can get your workout done in record time.
High intensity interval training involves short bursts of vigorous activity, followed by briefer periods of rest. The cycle is organized in timed sets, which may be repeated. This method has been proven to increase cardiovascular performance by significant levels, even if your overall circuit or workout time is just eight to 24 minutes a session! By switching up the exercises, you confuse your muscles, shred more fat, boost metabolism, regulate insulin levels and train your heart more effectively by way of intensity.
An eight-minute workout — seriously? Well, according to the experts, yes. Even better, you don’t need fancy equipment or facilities, although it is fun to try HIIT with a group or at a gym. Most typical high intensity workouts are designed around basic bodyweight exercises or calisthenics including jumping jacks, push ups, squats and crunches. In addition to a simple timer, the most sophisticated piece of equipment you may wish to add is a skipping rope to increase agility and coordination.
The traditional Japanese workout called Tabata is a classic high intensity interval training protocol. Named after Dr. Izumi Tabata, this program involves performing one aerobic exercise for 20 seconds with 10 seconds of rest in between. You perform the same exercise for eight intervals or four minutes. But the trick is you must go as hard as you can for the high intensity part, working at 80-90 percent capacity. For best results, your intensity level needs to be explosive!
Mixing it up, a fun DIY HIIT workout could include a few minutes of warmup, then a basic four-minute set of 6 exercises performed sequentially with 30 seconds of intense activity, followed by 10 seconds of active rest (marching); Repeat the same set of exercises for a total of eight minutes; then cool down. Try jumping jacks, lunges (on each side), skipping, burpees and push-ups.
Locally, many gyms offer high intensity interval training in the form of boot camp, circuit training, HIIT or Tabata classes. You can also create your own workouts to perform at home. If you are concerned about your health or fitness level, always check with a doctor first. Then grab a friend for moral support and HIIT it!
