High Intensity Interval Training (HIIT) on the Total Gym
If your goal is to lose weight, burn calories, and blast away fat then interval training should be part of your program. Intervals are not only a quick way to get in a good workout, but they are also highly effective at transforming your physique! Intervals combine intense periods of work with short recovery segments that allow you to keep the intensity up while maintaining good form. This magic formula, known as High Intensity Interval Training (HIIT), fosters the ability to keep your body burning fat for hours after your workout!
WHAT IS HIIT?
High Intensity Interval Training (HIIT) is any workout that alternates between intense bursts of activity and short periods of less intense activity or rest. A great example would be a run/walk interval meaning that you run as fast as you can for 1 minute, then walk to recover for 2 minutes and repeat this cycle for a period of time or sets.
WHAT ARE THE BENEFITS OF A HIIT WORKOUT?
There are many great effects from HIIT workouts. Listed below are some proven benefits you can look forward to with this approach.
• Efficient & Time Saving
HIIT is the perfect workout for those with a busy schedule. Whether you want to get a quick workout on your lunch break, or you’re getting ready for a special event, it is an excellent way to quickly and efficiently get your body to shed fat. Research advocates that only 15 minutes of interval training done 3 times a week is more efficient than running on the treadmill for an hour!
• Burns More Fat
Your body will turn into a fat burning machine with all of the calories that HIIT burns, especially for 24 hours after your workout. Fat being burned while at rest is known as Excess Post-Exercise Oxygen Consumption (EPOC).
• Healthier Heart
Most people aren’t used to working into the anaerobic zone. This is a place where you can barely catch your breath and possibly may feel sick. It is beneficial to train aerobically as well as anaerobically to produce extreme heart healthy results!
• Optional Equipment
Anything goes in HIIT workouts; You can run, jump, do drills, weights, bands, balls, kettlebells, and of course the Total Gym! Having a variety of equipment to work with can offer your body different challenges, but you also do not need any equipment to perform a good HIIT workout!
• Lose Weight, Gain Muscle
Dieting can pose a challenge when trying to only lose fat and not lose muscle mass. Weight training and HIIT workouts ensure most of the weight loss comes from fat stores and not from the muscles.
• Increases Metabolism
HIIT stimulates human growth hormone (HGH) production by up to 450% during the 24 hours following your workout. Production of HGH is responsible for increasing caloric burn and it slows down the aging process! Bonus!!!
• Do It Anywhere, Anytime!
A park, a gym, your living room, a boat, a plane… you get the point, you can do it anywhere at anytime! Since the concept is simple, you can adapt the exercises to your location and the amount of time you have!
HITT workouts are tough and challenging. It’s not a workout you can do while chatting with a friend or reading a magazine. Your body will be focused on working the whole time. It’s a great way to challenge all fitness levels and a great way to see results.
WHAT ARE POPULAR HIIT WORKOUT ROUTINES?
• Tabata Training Method – Famous for fat-blasting abilities and simplicity – Choose an exercise that is performed for 20 seconds followed by 10 seconds rest, and repeat this for 8 complete sets (which equals 4 minutes total). The exercises chosen are based on the workout goal (ex: cardio drills, strength, or core). These moves may be simple, but don’t be fooled! If you are not feeling exhausted by the end of the 4 minutes, then you may not be pushing yourself hard enough. There is a great Tabata app that times the work/rest intervals and keeps track of the total sets performed in the 4 minutes.
• 3, 2, 1 Training Method – This type of interval program incorporates 3 minutes of cardio followed by 2 minutes of strength, then 1 minute of core. The exercises are performed with high effort in a 6-minute series. The cycle can be repeated or new exercises can be introduced to accomplish the goal.
• ON / OFF Method – A cardio exercise is performed with maximum effort for 30 seconds, followed by 30 seconds of a strength exercises, then resting for 30 seconds. The exercises or drills are chosen based on the workout goals.
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