By now most people have heard of the term HIIT which stands for high intensity interval training but very few people really know how to do it. I tell the members of our fitness club to work hard and intensely but many struggle with the concept.
I break down what HIIT is, how it helps support quick weight loss and I timebox the workouts to push you to work out more intensely since all exercises need to be completed before the clock runs out so you have a few seconds to rest before starting over.
What is Intense?
If you are familiar with the heart rate zone chart intense ranks up there between 85% to 100% of your maximum heart rate. To calculate your maximum heart rate subtract your age from 220. Multiply that by .85 and 1 to get the range.
Working out in this zone in spurts will have you feel as if you can’t do another rep, can’t walk or run another step and your heart rate is out of this world.
You may be sweating profusely, you definitely can’t talk and you are secretly wishing the session was over.
When you can barely think clearly except for getting through those reps, THAT is what intense feels like.
Benefits of HIIT
Because that’s a lot to put the body through let me share some of the benefits of working in this zone. It is one of the key factors that will ensure your workout is worth it. It helps not only strengthen the heart, it helps the body use fat as fuel so it burns it soon after burning through the carbs.
Another great benefit of working out intermittently in this zone is that the body continues to burn fat even after the workout is over called EPOC – excess post-exercise oxygen consumption. If you didn’t know by now, oxygen helps burn body fat.
You can read more about the benefits of HIIT here.
What Is Weight Loss
I speak extensively about weight loss here but one key factor is calories in vs. calories out. To lose weight the calculation is one must be in a caloric deficit of 3500 calories a week to lose one pound.
Your nutrition is one factor of that and your activity level is another.
This HIIT and Run workout is addressing your activity level by providing you 30 to 40-minute “quick” workouts to help you singe the fat, build muscle and endurance and drop the excess weight from fat.
I get requests often from people asking how they can lose weight fast with their workouts. My recommendation is to perform 3 HIIT workouts a week amongst the other workouts and you should begin to see the fat melt away in no time. The exact time, I can’t give you that because everyone is different.
If you struggle with increasing your intensity, I think these workouts will help you with that because these workouts are timboxed. What that means is, you will be given a certain amount of time to complete each circuit before repeating the circuit for the same interval.
If you finish the circuit with time left on the clock that is your ONLY rest period. Once the clock resets, that’s your indication to proceed with the next circuit.
Here’s how it works. Below are 3 different levels of HIIT workouts. One is low impact, one is moderate and the last one is extreme.
I recommend you try the low-impact HIIT workout if you have joint or limited mobility. Perform the moderate workout if you have no mobility limitations and are in fairly good physical condition .
Looking for a new challenge, have no physical limitations, and really want to push yourself opt for the extreme workout.
Feel free to mix and match these workouts throughout the week as well to keep your body guessing.
How To Prepare
Before starting any workout make sure you check in with your physician and get clearance. Once you have that, be sure to take 5 to 10 minutes for warm up and cool down.
Perform gentle stretching to get the blood flowing and the limbs limber.
Keep a bottle of water with you at all times and sip on it when you need to. Bring a towel to wipe off the sweat because these workouts will have you feeling like a lake is pouring out of you.
These workouts are best performed either on a track or with a treadmill.
You will also need moderate weights and a step bench, stairs, stable chair or something to use for incline moves and step ups.
A timer is needed because you will be working to complete each full circuit within a period of time (this is where the intensity comes in). You want to move from one exercise to the other as fast as you can completing all reps without breaking good form.
Knowing that the clock is ticking down will provide that sense of urgency because the goal is to finish the circuit with time left on the clock because that is your rest period.
Once the time interval is reached, restart the clock and go through the circuit again aiming to beat the clock to get the rest in between circuits. I found myself going through this like my life depended on it trying to get as much rest as possible.
Try it and let me know what you think.
For effective weight loss perform any one of these three workouts no more than three times a week for the best results. These HIIT workouts range from 28 minutes to 35 minutes so they are quick and effective. You will love the burn 🔥
Try these workouts and hit me up on Instagram @FemmeFitaleFitClub and let me know how you did. Use hashtag #FFFCHIIT