High Intensity Interval Training
High Intensity Interval Training, otherwise known as HIIT, is a form of anaerobic, fast-paced exercise that has been proven to burn through calories in a short amount of time. HIIT gets your heart rate close to its max & then lets you rest briefly before you do it all again. By alternating between moderate intensity exercises & high intensity ones, you are able to accomplish a lot more in a briefer time period. Yes, HIIT should be intense, but pushing too hard, too fast can result in injuries & other setbacks. It is important to listen to your body, modify as needed, & complete each movement with proper form. HIIT is a great way to get stronger, faster, build endurance, burn more calories (even while you sleep) & improve your overall physical performance. It’s also great for boosting your metabolism, preserving your body’s lean muscle mass & gaining cardiovascular & fat burning benefits.
LISS stands for Low-Intensity Steady State training. Opposed to HIIT being a form of anaerobic exercise, LIIS is a form of aerobic exercise. Long distance running is a great example of LISS exercise because it requires low intensity for a long duration of time. LISS is great for increased energy, better blood flow, a stronger heart, overall cardiovascular health, & in the initial stages of a workout program, effective fat burning. However, the body quickly adapts to become more aerobically efficient, so only doing LISS training can eventually become counterproductive to your goals, especially if one of your goals is long Term fat loss & maintenance. A person would need to continually work for longer distances & durations just to burn the same amount of calories they did when they first started. That’s why having a balance of both types of cardio is so vital. It keeps the body guessing, as well as helps prevent cardio plateau.
BODYWEIGHT HIIT CIRCUIT - Moves: Burpees, push-ups, jump lunges, sit ups, body squats Perform each move above for 20 seconds, trying to get as many reps in as you can with 10 seconds of rest between moves.
Do 5 full sets. 1. around PARK BENCH CIRCUIT - Moves: 30 sec sprint, step-ups, incline push ups, decline push-ups, tricep dips Perform 1 sprint then 10 reps of each of the other moves on a bench. Repeat for a total of 5 rounds.
Take 1 minute rest between rounds. TREADMILL INTERVALS Walk on a very steep incline for 2 minutes.
After 2 minutes, step off to the side of the treadmill & return incline to zero. Crank the speed up to your maximum effort & perform a 30 second sprint. Carefully grab handles & jump to the sides, straddling the moving tread.
Do not lower the speed, wait 30 seconds & proceed to another 30 second sprint. Perform a total of 7 sprints. Walk until your heart rate is back to normal.
3. 2. 4. STATIONARY BIKE INTERVALS 30 seconds high intensity/resistance, 1 minute low intensity (x3) 30 seconds high intensity, 30 seconds low intensity (x4) 15 seconds high intensity, 30 seconds low intensity (x5) CARDIO 10 JUMP ROPE Jump rope as fast you can for 60 seconds, rest for 15-30 seconds. Repeat 10 times.