Benefits of High Intensity Interval Training or HIIT (Sample HIIT Workouts)

 

What does working-out look like for you? The answer probably lies in your age, fitness level, and ability.  From my experience, I have engaged in various forms of fitness from Iyengar Yoga, rock climbing, Tahitian dancing, cycling class, and the current HIIT form of training I am in now, BodyBack Fit4Mom training.  Having engaged in all of them, I can honestly say that fitness should definitely be about having fun!  Throughout all the classes I have taken over the years, I have found a sense of community within each class and actually looked forward to attending classes. If the class is not fun, then it is very hard to walk out of the door and attend the class.  And that is the first step, taking your butt out the door, into the car, and just getting to the class.  Once you are in class, you are in your zone, your community!  Having a positive, enthusiastic, and motivating teacher or instructor makes it worth it to go!  Over the years, I remember always having positive instructors although some were better at creating the community than others.  And sometimes, the fitness class you choose is the one where the teacher is the best at creating that sense of community.  

I have decided to currently engage in BodyBack training due to the amazing Fit4Mom community that has been created.  I started with Stroller Strides, a class where moms worked out with their babies in tow, and once the babies grew and didn't want to stay in the stroller, I was able to conveniently transition to BodyBack.  Both classes are under the Fit4Mom umbrella.  Although all forms of exercise have their benefits, and I am a devoted Iyengar Yoga practitioner, high-intensity interval training has specific benefits that help you to get fit faster and in a shorter amount of time, which is perfect for busy moms and professionals!

The benefit of HIIT training includes improving your cardiovascular fitness, helping you build lean muscle and drop fat, helping you burn calories while at rest, improving your athletic endurance, and increasing your metabolism.  And the best part about HIIT training is that it can be done anywhere, anytime with no equipment required!  In 30 minutes or less you can complete a HIIT training and gain all the benefits!  Efficiency is the best part of HIIT training as you can get the same benefits of jogging 1 hour with only 15 minutes of interval training 3x a week!  You also can burn more calories during the workout and 24 hours after your workout is done.  

Sample HIIT workout:

10 Minute Workout

Do 3 rounds: 20 seconds work, 10 seconds rest

1. Jab, cross, front (right side)

2. Jab, cross front (left side)

3. Jumping jacks

4. Sumo squats

20 Minute Workout

Do 3 rounds (45 sec work, 10 sec rest)

1.  Push-ups

2. Squats

3. Butt kicks

4. Tricep dips

5. Side lunges

30 Minute Workout

3 rounds (45 sec work, 15 sec rest)

1. Push-ups

2. Squats

3. Butt kicks

4. Tricep dips

5. Side lunges

6. Jumping jacks

7. Sit-ups

Enjoy working out!