Why you should add High Intensity Interval Training (HIIT) into your workout this summer.
HIIT (aka High-Intensity Interval Training) is a method of working out using short, high-intensity bursts of an exercise, alternated with a rest period or active recovery. The rest interval is the most important part of interval training, so if you’re not resting in between intervals you’re not doing HIIT! Your body requires these rest periods so that you can maintain a high intensity throughout your entire workout. You want to use a 2:1 ratio for rest to work, keeping in mind that the higher intensity of the exercise, the shorter your working period will be.
The great thing about HIIT training is that you can complete a workout in 20-25 minutes, which is perfect for busy days or while you’re on vacation! I love adding one or two days of HIIT into my own or client workout programs to change things up and amp up fat loss when looking to shred down a little.
Benefits of Adding HIIT to Your Workout:
- Adding 1 or 2 sessions per week can aid in weight loss
- Workout can be done in 20 minutes with no equipment
- Increases endurance
- Increases heart function
- Decrease in severity of type II diabetes
My go to HIIT workouts are:
Sprints
Warm up with a light jog for 5 minutes, followed by high knees, butt kicks, A-skip, and B-skip.
I use an interval timer app on my phone and set it to 30 sec of work and 1 min rest for 12 sets.
You can do these on a bike path, track, or where ever else you run.
Be sure to do a light jog to cool down, and be sure to stretch!
Hill Sprints
You will need a 100m hill, or a treadmill and increase the incline between levels 5-7.
Sprint up and walk down (or sprint 100m with incline, then walk 100m without incline on the treadmill), 10-12 times
Pump those arms and drive those elbows back to keep pushing the whole time
Be sure to warm up and cool down with a light 5 minute jog, and don’t forget to stretch.
Burpees
45 seconds of burpees: 90 seconds rest x 10-12 sets
I love crushing this one out especially when traveling since burpees are the most effect bodyweight move.
This method can be done on any piece of cardio equipment, just keep that rest:work ratio 2:1. Try battle ropes, prowler, bike, or rowing, and remember to push yourself during the work period to make the most of this workout.
About Your Author:
Rae-Ann Dodd is a Personal Training Specialist, Certified Fitness Nutrition Specialist, IndoRow Certified Instructor, Certified Children’s Fitness Coach in Calgary, and member of Team Reflex. For more fitness tips be sure to follow Rae-Ann on Instagram.
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