Happy Friday everyone! Let's get into our first Friday Fit Tip...
Cardio is on the menu today. While steady state cardio (running on the treadmill, using the elliptical) can deffintley benefit us in ways. It's not the only way, nor best way to achieve our goals. More so if fat loss is our goal.
For those of you that have been running mindlessly on the treadmill hoping for a way to reach your goals in a more efficient way.. I have your answer.
HIIT or high intensity interval training.
What is it?
HIIT is working at intervals. Giving 100% all out effort (with proper form) for the allotted "work" time then rest for a short period and beginning again.
Where you were spending 30-60min doing cardio before, now with HIIT you'll be burning 2x the amount of calories in your cardio session AND be done in less than half the time. With most HIIT sessions lasting anywhere from 10-30 min, you are blasting fat like a mother trucker.
If you thought you were someone on a plataeu, I highly encourage you adding this form of training to your programming 2-3x a week. You'll notice signifigat changes in your body.
Healthier Heart: One study has shown that after 12 weeks of incorporating HIIT training the studies where able to bike DOUBLE the amount they could before!
Happier Insides: Research has also shown that you can improve your insuiln sensitivity by 25%. That alone, is just incredible to me. By adding 2-3 HIIT sessions a week, your body from the inside out it completely improving and becoming fitter, and healthier.
Happier Weight Loss: Where once you had thought you had to spend hours doing cardio you can now achieve double if not triple the results by spending less than an hour a week doing this.
One thing needs to be clear, HIIT is great. However, you need to adjust accroding to your fitness level. If you've never worked out before and you're trying to demolish a HIIT workout, you are likely to injure yourself. So let's be smart. Take this workout below and adjust as needed for your fitness level. By that, I mean maybe you'll do less rounds or stretch your resting period by an extra 5 seconds.
20 seconds kettlebell swings 10 second rest 20 second split jack lunges 10 second rest 20 seconds jump squats 10 second rest
1-2 min rest then repeat the circuit again for 7-10 circuits.
See what I'm saying, that's only 7-10 active minutes of training!
You can add a HIIT workout to the end of a normal workout, or if you want you could just make a HIIT routine your workout for the day!
What do you think, will you be adding more HIIT into your training?
Would you guys like more HIIT workouts to be added?
Have a great weekend.