Be Explosive: The benefits of HIIT workouts

If you've been in a gym, read a fitness article, or even been around a trainer recently, then you have no doubt heard the term "HIIT". This stands for High Intensity Interval Training, and it is booming lately! Last year, HIIT was one of the top two fitness trends, with body weight training being the other. So, what is this training all about? Why should we add it into our workout schedules? What is HIIT?

HIIT is a training technique in which one pushes their bodies in a 100 percent "all out" effort in quick, intense bursts of exercise, followed by a short, active recovery period. These techniques have also been called tabata training. These sessions typically are shorter than your usual fitness class because they tax the anaerobic system and keep the heart rate up at a higher intesity, allowing for MORE work in a shorter time frame. You mean to say, I can work harder for a SHORTER amount of time and get the same benefits? Where do I sign up? 

It can be really beneficial to your overall fitness to add a few HIIT workouts into your routine. Eric Salvador, NASM, NSCA, and head instructor at The Fhitting Room in New York City has this to say about HIIT workouts, "A high-intensity workout increases the body's need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery. This afterburner effect is known as EPOC, or Excess Post-Exercise Oxygen Consumption. This is the reason why intense exercise will help burn more fat and calories than regular steady-state workouts."

Still not convinced? Here a few other benefits of sprinkling in a bit of HIIT.

1. HIIT increases your metabolism. HIIT stimulates the production of the Human Growth Hormone (HGH) by up to 400 percent during the 24 hours after you finish your workout. This is AWESOME news! HGH is not only responsible for increased caloric burn but also slows the aging process, making you younger from the inside out!

2. HIIT exercise can be done anywhere! You can do it in the rain, you can do it on a train. You can do it here, you can do it there. You can do it ANYWHERE! The concept is so simple, it can be applied to any exercise movement. Work at your maximum level for 30-60 seconds, rest for 20-40, then wash, rinse, and repeat! You can do this at home, on vacation, in the aisle of a plane even! Though, you might get a few grumpy passengers that obviously don't subscribe to HIIT exercise. 

3. HIIT increases your cardiovascular output, therefore building a stronger heart. Most people aren't used to pushing themselves into their anaerobic threshold. (That magical place where you can't catch your breath and your heart is trying to make a jump for it.) The heart is a muscle, and just like with any muscle in the body, it has to be conditioned. By pushing your heart to beat faster and harder, it allows the heart to grow stronger and keeps you moving more in future workouts.

Try this 20 minute beginner "Do-it-anywhere" HIIT workout:
Warm up the body with some jogging in place for 1 minute. Circle the arms around backwards and forwards, exaggerating the movements, for 30 seconds. Perform easy, shallow squats for 30 seconds then easy, shallow lunges for 30 seconds. Now, let's HIIT it!

3 rounds, 45 seconds of work, 15 seconds of recovery. (During the recovery, keep your feet moving. Jog in place, bounce in place, etc) Do as many reps as you can in 45 seconds, working at your maximum level. 

1. Push-ups- If you cannot do a push-up your toes, drop to your knees. Most important, LEAD with your chest, not your forehead! 
2. Squats- Sit your hips back and down, keeping the knees behind your toes. The deeper you go, the harder it is. Make sure shoulders remain back and down as you lower.
3. Butt kickers- Sprint in place while bringing your heels back towards your buttocks.
4. Tricep dips- Place hands on sturdy bench, chair, or table. With your back to the chair, straighten out your legs, balancing on your palms. Bending from the elbows, lower as far as you can, then press up. Keep that core tight!
5. Side lunges- With your weight in your heels and toes facing forward, step to the side into a lunge, with your knees remaining over your toes. Alternate legs.
Rest for 1 minute then repeat twice, for a total of 3 rounds.

Cool down by marching in place then holding these stretches for 30 seconds each: Overhead stretch, quad stretch (while standing, bring one foot back and grab with your hands, trying to get it as close to your buttocks as possible, switch legs), and forward fold. (With a flat back, reach down toward your toes.)

HIIT workouts will change your fitness game! Try one today!

Natalie Lurie
natalie@guidingfitness.com