Burn Calories and Save Time With This Workout!
We are all tight on time. In fact, the number one reason people tell me why they don’t work out is because they believe they don’t have the time. If this is something that you’d say, I know of the perfect work out program for you!
Doesn’t getting your heart rate pumping for ten to twelve minutes during a session, seem so much better than jogging a light jog on the treadmill for one hour!?! Experts have finally shown that High Intensity Interval Training, otherwise known as HIIT, can do just this.
What is HIIT?
HIIT has been around for a while. It’s been really gaining traction over the past couple of years, not only because it saves time, but research is proving it’s very effective. Many studies discussed in Martin Gibala’s book, The One Minute Workout, prove the intensity at which you exercise at is more important than the duration.
HIIT sessions are short, but they are designed to be intense; you’ve got to really give them all of your effort! Since these workouts force you to use your energy in a very quick manner, they can be performed in a much shorter time than traditional exercise programs, and be just as effective, if not more so.
My Favourite HIIT Workout
I love this workout because it works your entire body quickly – the routine only takes 15 minutes. It consists of both muscular and cardio training and can be done anywhere, which is great for me because we’re often on the road.
INSTRUCTIONS:
Perform a 3-5 minute warm-up. If you’re looking for warm-up ideas, check my video out:
Complete all of the exercises below, without taking a rest break if you can. Slightly ramp-up your intensity for each of the cardio exercises as you go through the routine. For all body weight exercises, you should feel like you couldn’t complete another repetition at the end of the 30 seconds.
30 seconds cardio: Punches (jab-cross)
30 seconds body weight training: Push-ups (on knees or toes)
30 seconds cardio: High Knees
30 seconds body weight training: Squats
30 seconds cardio: 180 Degree Jump Turns
30 seconds body weight training: Elbow Plank
30 seconds cardio: Side-to-Side Hops
30 seconds body weight training: Glute Bridge
30 seconds cardio: Plank Jacks
30 seconds body weight training: Superman
Repeat this entire routine one more time. At the end of your workout, perform a 3-5 minute cool-down, stretching all of your muscles. Hold each static stretch for 20 seconds.
If a lack of time is the thing that’s been holding you back from exercising, give HIIT a try. Just remember to start off slowly and really listen to your body if you’re new to exercising. If you have any questions about how to perform the exercises above, please connect with me.
I’ve said many times, variety in your exercise program is critical to ongoing success. You can use the format above to guide your workouts, but be sure to switch-up the actual exercises at least once a month.
HIIT Benefits
- The obvious benefit of HIIT is you save time, while still getting the same benefits you’d get from a longer duration exercise program. You can fit your workouts in around your current lifestyle, just sprinkle them in throughout your day when you have a chance. Finding fifteen minutes to exercise, is a lot easier than trying to carve out one hour.
- Believe me when I say that HIIT workouts fly by! Since you either alternate between strength and cardio exercises, or you experience times of rest in between pushing it with all of your might during HIIT, time feels like it goes by faster versus traditional workout formats.
- You’ll get fitter faster with interval training, so you’ll enjoy exercise quicker! We all like doing things we’re good at, so the better you are at exercise, the more you’ll like it.
To Sum it up…
There are so many benefits to exercising, it’s one of the most important things you can do to improve your quality of life. If a lack of time has been the thing holding you back from improving your fitness level, give HIIT a try. Performing more intense activity within a shorter time frame is proving to be more effective than steady-state fitness training. Just remember to start off slowly and listen to your body, especially if you haven’t exercised in a while.
Source: The One Minute Workout, Martin Gibala, PhD, 2017
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