I’m sure you may have heard the term High Intensity Interval Training by now, but what is it?!
High Intensity Interval Training are segments of high intensity work paired with varying amounts of rest in between. There is no specific amount of rest and work that you have to use in order for HIIT to work for you and get your heart rate up. That’s the best part about it, is that this particular style of cardio can be adjusted to each individual and their specific fitness level.
So you may be thinking, “sooooo.. what should YOUR specific time intervals be?” Well there are a few factors that would go into this decision, but once you get started you will be able to gauge what your body can and cannot withstand. If you want to ease into the intervals, then I would recommend doing about 20 seconds of work and rest for 40-60 seconds.
Once you begin to establish some endurance with this, you should eventually be able to work up to 30 seconds of work to 30 seconds of rest, and so on.
The main thing to remember is that while you’re working you are aiming to exert maximum force, around 80%-95% of your maximum heart rate. You want to push as hard as you can for these short bursts, and then take the time to really rest during your resting intervals.
HIIT is not just for sprinting, either! HIIT can be applied to just about any form of cardio or using any sort of cardio machine. (treadmill, stairmaster, row machine, cycling)
My personal favorite way to implement HIIT is through plyometrics, which are explosive body movements that exert maximum force. You can get very creative with these and they also help you build muscle, while still burning off that unwanted fat.
So, why is this cardio so great for you anyway?
By using a higher intensity, you actually have a higher caloric expenditure aka more calories burned!
The EPOC effect (Excess Postexercise Oxygen Consumption) from HIIT causes the body to burn more calories POST exercise as well. Say WHAT?! You’re burning more calories even AFTER you workout?! This lasts for roughly 2 hours after you finish your workout, and usually adds an extra calorie burn of between 6%-15%.
HIIT can iuncrease your vo2 max (max amount of oxygen that can be used for energy) and therefore improve your endurance levels. This overall improves your performance.
HIIT is great for your heart because it can actually help improve the elasticity and flexibility of arteries and veins. HIIT has also proven to improve blood pressure.
HIIT takes a lot less time consuming than typical moderate intensity cardio that most people do. You are able to burn more calories in a lot less time through HIIT, and therefore this method is more efficient and easier to fit into your daily schedule.
It’s way more fun and adds a new challenge to your workouts, and you can change it up literally every week with new movements or machines!
These are just a few of the reasons you should give it a try.
How get out there and get to work, and let me know how you like it when you try out this new style of cardio!
XOXO
Devon
I wouldn’t say what motivates you because motivation comes and goes . . . What drives you? What drives you to workout beyond your breaking point? What drives you to push through the pain? What drives you to make others better people in life? Where does this drive that you have come from? Just curious . . .
Great question!
Drive is something I find is very hard to explain. For me personally, I feel an obligation to myself to give it my all when I do anything. If I’m going to do something, then I’m going to make sure I do it right and I go above and beyond. I don’t feel accomplished and proud of myself if I don’t try my hardest at all that I do. This goes for all aspects of my life, including my workouts and nutrition. What drives me to help others though, is that satisfaction of knowing you were able to genuinely HELP someone and change their lives. That look on someone’s face when they realize that THEY CAN DO IT is priceless. It’s not just about educating others with what I know, but goes far more into showing them that they have true value and strength and training their minds to see this. That’s where true strength comes from: our minds and the way we speak to our own selves. I love being able to help someone unlock that happiness and belief in themselves that they’ve never felt before.
Hope this answers your questions 😊