Finding enough time to go to the gym can feel overwhelming. Luckily, there is a type of workout called HIIT and it might be just what you are looking for!
WHAT IS HIIT?
For those of you who have never heard of HIIT. HIIT is High Intensity Interval Training and this type of workout is meant to be done in under or around 30-40 minutes.
The focus of the workout is to perform a quick burst of a highly intensive exercise that gets your heart rate up to 75-80% of your max heart rate, which is then followed by a brief rest period.
Each exercise should be performed anywhere from 15-45 seconds, followed by a rest period of the same timing, 15-45 seconds.
Because these workouts are hard and put a lot of stress on the body, the recommended amount of HIIT workouts you should do per week is 3-4.
Doing too many HIIT workouts without allowing your body time to recover could do more harm than good and it is possible you will not see the progress you are looking for.
A HIIT WORKOUT EXAMPLE:
1a) 30 Seconds Barbell Thrusters, 30 Seconds Rest
1b) 30 Seconds Sprint, 30 Seconds Rest
1c) 30 Seconds Plank Jacks, 30 Seconds Rest
1d) 30 Seconds Wall Ball Shots, 30 Seconds Rest
*Repeat for 6 Rounds
WHAT ARE THE BENEFITS OF HIIT WORKOUTS?
#1: HIIT CAN IMPROVE YOUR OVERALL HEALTH
These workouts not only get your blood flowing, but rather get your heart pumping; fast and hard.
High-intensity intervals rely on anaerobic glycolysis to produce adenosine triphosphate (ATP), the chemical used for energy, from glycogen(Carbs/Sugars) without oxygen.
Anaerobic glycolysis improves muscle cells by efficiently metabolizing carbohydrates, which in turn can also lower the risk of developing diabetes.
#2: YOU WILL BURN CALORIES EVEN AFTER YOU ARE DONE WORKING OUT
Although the workout and duration of the exercises may feel shorter than a typical workout, the reward can be much greater!
HIIT creates what we call the afterburn, or EPOC (excess post oxygen consumption). This type of workout puts a lot of good stress on the body, which means it takes longer to return to a state of rest, so the body continues to burn calories (approx. 5x more) at a higher rate even long after the workout session has ended.
#3: HIIT CAN INCREASE MUSCLE SIZE AND DEFINITION
YEP, you read that right….it can INCREASE MUSCLE SIZE. This one tends to shock many people.
The reason for this is that during a HIIT workout you activate type II muscle fibers which are responsible for the increase/size of your muscles or otherwise known as Hypertrophy.
On top of that, you are burning a great deal of calories, so muscle size and definition can most definitely be maintained or increased with the proper diet.
HIIT workouts have many benefits and can help you see great results in a short amount of time, but should only be performed 3-4 times a week to assure your body gets proper recovery time.
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