For those of you that don’t already know, HIIT stands for High Intensity Interval Training. Instead of, for example, jogging at a steady pace for 30 minutes, HIIT workouts are composed of short intervals of highly intensive training in between intervals of moderate intensity training. HIIT has been receiving a lot of attention in the fitness world in recent years due to new findings in research which show that HIIT workouts cause less muscle deterioration than LISS (Low Intensity Steady State) cardio. Studies also found that LISS workouts are ineffective for weight lost when paired with a low calorie diet. Though any exercise is better than none, we’re sure no one likes to jog for an hour only to learn it was largely ineffective at cutting weight!
There are a lot of research articles on HIIT training and Personal Trainer Irvine on the internet so we encourage you to read more about it if you’re interested in the science behind it all. However, let’s move on to the good stuff. Here are some crazy intense HIIT workouts that are sure to have you wishing you didn’t eat that slice of pizza earlier today. Let’s see if you have the courage to try them all!
1. THE RUNNER’S HIGH – SPRINT ROUTINE
(for workout wed)
If you thought running a couple miles was a good cardio workout, wait until you’ve tried this. It’ll leave your legs pounding afterwards. As always, it’s a good idea to warm up a little bit before going full on.
1. Warm-up (walk quickly) for 2-3 min.
2. Walk at moderate speed for 1 min.
3. Sprint at 90% intensity for 1 min.
4. Repeat steps 2 and 3 until 28 min. have passed.
5. Cool down (walk briskly) for 5 min.
2. SLED PULLS
This routine may be a little harder for most to try since it requires a weighted sled and a harness. For those of you that do have access to one, be sure to try this routine out. Sled drags are a great and effective way to improve athletic capabilities such as sprinting and power. Here’s what to do:
1. Warm-up : Jog at a slow pace for 10 minutes
2. Drag the weighted sled with the harness all out for 20-30 seconds
3. Walk briskly for 2-3 minutes.
4. Repeat steps 2 and 3 for a total of 5 times.
5. Cool down with a 10 min. brisk walk.
3. OVER AND UNDER – KETTLE BELL SWINGS
Kettle bell swings are a great HIIT workout to strengthen your core muscles, hips, knees, glutes and back. Though they can be awkward for some at first, kettle bell swings are an effective way to help promote muscle growth.
1. Warm-up : Jog in place for 10 minutes
2. Do swings all out for 20-30 seconds
3. Rest for 45-60 seconds
4. Repeat steps 2 and 3 for 5 times.
5. Cool down : Jog in place for 10 minutes
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