Want to try something new to change up your workout? The newest thing hitting the gyms is HIT (high-intensity interval training). The point of this training is to work your muscles to the max for short bursts of time with a short recovery in between, then move on. Push yourself past what you’re used to in order to force your muscles to change. If you’re doing it right, you can burn 10 calories per minute and have your muscles feeling firmer in no time. It might sound simple, and too good to be true…but be prepared for the workout of your life.
The great thing about HIT is that it is a great workout for any age, any fitness level. The “high-intensity” workout is completely dependent upon how much an individual can do in 60 seconds time. So, a more fit person will get more reps in, but might be working out at the same personal level as someone that isn’t in as great of shape. So, everyone is getting a great workout. In fact, many trainers and physiologists are saying that HIT is better for your fitness and weight loss than aerobic exercise 3 times a week for 20-60 minutes. Other than exhausting your muscles, another reason HIT is so great is that it doesn’t take very much time…you will be surprised how quickly you start seeing results.
Want to try this for yourself? Here are a few things you can try to get started:
Find a stairwell, any one will do (which means you can even do this on your break at work). Sprint up and down the stairs as fast as you can for 20 seconds 8 times a week. This is proven to improve overall heart health.
When you improve and feel ready for a greater challenge, do one of these: six 10 second sprints with 10 seconds of recovery in between, three 20 second sprints with 20 seconds of recovery in between, two 30 second sprints with 30 seconds of recovery in between or one 60 second sprint. Do this four to eight times per day three days per week with a full day of recovery in between. On rest days, do other types of exercise (aerobic or weight training).
For a really high-intensity workout, try this one:
On your home treadmill, or one at the gym, set the incline to 15 degrees. Depending on your fitness level, set the speed between 2 and 6 miles per hour. Without holding on to the bar, give it your all…100%, walking or running for 60 seconds straight. Then stop the machine. Out of breath? You should be. Recover for four minutes and do this three more times. Finish by working out your upper body (if you’re up for it).
I also found a great HIT kettlebell workout in September’s Fitness Magazine that will really work your upper and lower body and your abs. It only takes 19 minutes to complete! Check out the complete HIT workout…only 6 moves!
Here’s to a new you!