Find Your Fit: HIIT Training
We all have fitness goals. Whether it’s to build muscle, lean out, or just tone, when it comes to training, there is a lot of information to wade through. We want to help make the process easier with our series, Find Your Fit. Over the next four weeks, we will explore a different training style to help find the right workout style for your goals.
This week we are exploring a Fit with Finesse favorite, High-Intensity Interval Training (HIIT).
There’s no doubt that HIIT is one of the most popular styles of training right now. With words like “high” and “intensity” in the mix, it’s easy to get intimidated real quick. You may be thinking HIIT workouts are reserved for the hard-core athletes, or at least for those with stamina, but at its core, it’s a really good cardio session.
HIIT involves alternating between short intervals of high, intensity, all-out exercise with short intervals of rest, or active recovery. Think of it as pushing yourself to your max for 20 to 90 seconds and then allowing yourself a moment to breathe.
Benefits of HIIT
It’s Efficient and Effective
What we love about HIIT is that it’s fast, and if you are willing to push yourself, you can squeeze an effective workout into as little as 10 minutes. When done consistently, a program built on HIIT workouts can help:
Build endurance
Rev up your metabolism
Regulate insulin levels
Lose body fat
Constant Change Prevents Overload and Boredom
Adding weights like dumbbells, kettlebells, and medicine balls to your HIIT session can help you tone muscles. However, many HIIT sessions will have a good mix or even a complete focus on bodyweight movements. When doing a HIIT workout, one goal is to stimulate as many muscles as possible during a routine without overloading a specific muscle group. Plus, it’s tough to get bored with the workout continually changing.
You Don’t Need A Lot of Time, Just A Lot of Effort
Another benefit of HIIT workouts is time. If you have 20-45 minutes, you have more than enough time to knock out an effective HIIT session. In fact, 30 minutes is a sweet spot if you are truly giving it max effort. It is also proven that high-intensity training provides you with an “afterburn.” Your body will continue to burn calories long after you’ve stopped moving, which is a bit different from steady-state cardio.
Who should (and should not) focus on HIIT?
If you are new to exercising or new to HIIT workouts (Yes! But proceed with caution)
Focus on incorporating shorter HIIT routines (10-minutes or less) into current workouts, more extended rest periods, and basic exercises, such as planks, jumping jacks, squats, and mountain climbers.
If HIIT is your primary form of exercise, consider starting with lower-impact exercises to prevent injury from overtraining.
Experienced or Well-Traveled (You Got It Girl, You Got It!)
If you are experienced and comfortable working out and looking to make the most of your time during a workout, HIIT training may be a good option for you to consider.
HIIT is also a great option for those who travel frequently or don’t have access to much gym equipment. It can be effective with just bodyweight exercises.
Joint Injuries (Old or New), or Chronic Condition? (Hit the Pause Button and Check with Your Physician)
HIIT training often incorporates plyometric movements that are aimed at increasing endurance and speed. If you are experiencing any joint injuries, heart disease, high blood pressure, diabetes, or arthritis, you will want to focus on a different training program. Always consult with your physician first before starting a new regimen.
So, ready to give HIIT a try?
We got you! Check out a few workouts below for some ideas to get you revved up and ready to go.
A few useful tips to remember with HIIT workouts are:
Focus on timing. Your maximum effort will range between 20 and 90 seconds, with your resting time varying according to workout level:
Beginner - double the amount of rest ( Ex. Work for 30 Seconds, Rest for 60 Seconds)
Intermediate – 1:1 ratio of work and rest ( Ex. Work for 30 seconds, Rest for 30 Seconds
Advance: Half the Rest Time (Ex. Work for 30 Seconds, Rest for 15 Seconds)
Bodyweight exercises are enough, but you can add weights for muscle definition and toning benefits.
HIIT training is not meant to be the basis of your program, nor should you do it every day. It works best when part of a balanced regimen.
Fuel your body pre-HIIT with a light meal that provides a good balance of protein and carbs. Carbs are energy, and you are going to need it!
Ready to give these a try? Take a video and tag us at @_fitwithfinesse or #fitwithfinesse on Instagram.
Not quite ready for HIIT yet? Don’t worry, we’ll be back next week with another form of training for you to consider.
