January 9, 2012 by themagicherb
Lets stat with what high intensity interval training (HIIT) is.. I know its sounds complicated and tough but it really isn’t. It’s a way of working out that incorporates high intensity bursts of exercise with mild intensity recovery periods. This method of exercise can take half the time of regular exercises and you can see twice the results. This is commonly referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise than you would have if you’d just done a steady-state workout.
HIIT can really supercharge your fitness, boost your metabolism, burn off that extra fat and start reaching those goals that you have set for yourself. Performing HIIT exercises can help you burn up to nine times more fat while sitting on the couch later that night than you would have if you’d spent an hour on the treadmill at a moderate pace.. Now I’m a true believer in working smarter not harder.
Not only do you have to work less, but your time working out will go about a lot quicker because you’re exercising in intervals.
25-Minute HIIT Treadmill Workout #1
1. Warm up 3 minutes, light jogging at your own pace
2. Run at 10 mph for 30 seconds to one minute. Or, run at 6 or more mph at 15 percent incline.
2. Walk easy for two minutes.
3. Repeat cycle seven more times.
4. With every passing week you should use a slightly higher incline or grade to challenge your body
25-Minute HIIT Treadmill Workout #2
Warm up for 3 minutes with light jogging at your own pace
30 second intervals, 5% incline at 2-2.5 mph.
- Deep Lunges to the front (30 Seconds)
- Side squats (30 seconds)
- Backward duck walk (30 seconds)
- Recovery period, light walking at incline (1 minute)
- Repeat 10 times, boost to 12 times after a week
(be careful to stay near the top so you can grab a handle if you lose your balance)
Try these out and you can spend less than half the time you usually do working out and get much leaner in the process!!!