HIIT Me Baby…Three More Times

Unless you’re living under a relatively large rock, you’ve heard all the buzz about interval training – or its catchy acronym, HIIT (which stands for high-intensity interval training).  It’s a simple enough concept – you alternate periods of high intensity with periods of low intensity or rest, and you get stronger and fitter doing so.  But does it work?

Abso-fricking-lutely.

Besides my anecdotal evidence (I train clients using HIIT intervals every single day), there is a great deal of scientific evidence to support the fact that interval training burns more fat than steady-state training – which, by the way, is what you’re doing if you’re hopping on the elliptical for 45 minutes, or sitting down on a stationary bike to read a magazine, or strolling down the treadmill belt at a consistent 3.0 speed.

Performance-wise, interval training also supersedes steady-state training in cardiovascular benefits.  Main point: you will get fitter faster if you do intervals – which take less time than steady-state anyway, so it’s truly a win-win.

Even if I’ve convinced you that HIIT is the way, you might be wondering what exactly a HIIT workout looks like in “real life.” Well worry not, readers – I’ve got THREE ideas for you (one with weights/equipment, one without, one on the treadmill) so you can take these HIIT workouts to the bank – and watch the fat loss follow!

HIIT ME UP: WEIGHTS EDITION

Start with 1 minute jump rope to warm up, then:

• 30 seconds push-ups / 30 seconds bench press / 30 seconds rest
• 30 seconds triceps dips / 30 seconds headbangers / 30 seconds rest
• 30 seconds Smith squats / 30 seconds weighted squats / 30 seconds rest
• 30 seconds Smith lunges / 30 seconds step-ups w/weights / 30 seconds rest
• 30 seconds bicycle crunches / 30 seconds plank / 30 seconds rest

Jump rope 1 minute to “close out” the set, then repeat 2X, ending with one last jump rope minute.

HIIT ME UP: EQUIPMENT-FREE

Start with 1 minute jumping jacks to warm up, then:

• 30 seconds mountain climbers / 20 seconds push-ups / 30 seconds rest
• 30 seconds plank jacks / 20 seconds triceps dips / 30 seconds rest
• 30 seconds squat jumps / 20 seconds lunge jumps / 30 seconds rest
• 30 seconds plank-ups / 20 seconds plank knees-to-elbows / 30 seconds rest
• 30 seconds leg drops / 20 seconds V-ups / 30 seconds rest

Jumping jacks 30 seconds to “close out” the set, then repeat 2X, ending with one last full minute jumping jacks.

HIIT ME UP: TREADMILL

Start with 2 minutes walking at 3.0mph, 0% incline, then:

• 1 minute 4.0mph / 30 seconds 6.0mph – repeat 3X
• 1 minute 3.5mph / 45 seconds 6.5mph – repeat 2X
• 1 minute 3.0mph / 1 minute 7.0mph – complete once, then:
• 2 minutes 3.0mph @ 9% incline / 1 minute 3.0mph @ 1% incline
• 1.5 minutes 3.5mph @ 7% incline / 45 seconds 3.5mph @ 1% incline
• 1 minute 4.0mph @ 5% incline / 30 seconds 4.0mph @ 1% incline
• 1 minute MAX RUN (your choice!) / 1 minute 3.0mph @ 0% incline
• 1 minute MAX HILL (your choice!) @ 3.5mph / 2 minutes cooldown @ 2.5mph, 0% incline

Let me know if you try these workouts – and what you thought!