Tag Archives: High intensity interval training

High Intensity Interval Training (HIIT)

10 Mar

In the past, I though the longer the cardio session the better…so untrue. While it is important for long distance runners (marathoner and half marathoner) to rack up the mileage for strength and endurance, for the average person, trying to lose fat and gain muscle, these long distance runs won’t get you the results you want. And they take up a lot of time!

Sure I enjoy a nice long run now and then to clear my head, or enjoy a nice spring day, but during the winter months I do NOT run out side. Cold and snow are my nemesis.  In New England it seems winter lingers for 7 out of the 12 month a year. Winter and I just don’t get along. The cold gets deep in to my bone. I get achy, chills and sore. My circulation is poor so my feet because blocks of ice and every step is painful. What am I to do?

Long runs on the treadmill are not an option for me either. I get bored out of my mind!

And then I discovered High Intensity Interval Training, or more commonly refered to as HIIT.

Here are some sites  discussing the pros and cons of HIIT and give examples of different HIIT workouts.:

http://bodyforlife.com/library/exercise/cardio
http://www.notyouraveragefitnesstips.com/best-workout-routines/best-cardio-for-weight-loss-hiit-workout-routine
http://www.intervaltraining.net/hiit.html
http://www.hiitsource.com/

This form of training helps you burn fat while building muscle in the shortest amount of time possible.

20 minutes and your done.

High intensity intervals consist of a very intense interval, followed by a lower intensity interval. This cycle is typically repeated for 10-20 minutes.

HIIT can be done outside or inside the gym, on the treadmill, elliptical, step-mill or bike.  

Here is one of my favorite HIIT workouts:

On the treadmill:

Warm up 2

sprint all out 20 sec.

recover at a slow pace 40 sec.

repeat for 15 min

cool down for 2 min

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