Lets Talk HIIT!

Are you short on time? Are you looking to make the most out of your cardio workout? Are you looking to burn fat? Well then, HIIT may be your exercise of choice! HIIT stands for High Intensity Interval Training. It is a form of interval training cardio that is performed at such a high intensity that your body will take the rest of the day expending energy to recover.

HIIT performed properly is is defined as something so intense you cannot keep up with it for more than about 60 seconds. Because you can only do this for 60 seconds at a time, you are correct that HIIT is always done in intervals. Sprint, rest, sprint, rest etc hence the name High Intensity Interval Training!

When you perform HIIT, your body will like I said, spend the rest of the day expending energy burned from your intense workout. EPOC , (which stands for Exercise Post Oxygen Consumption) is something that takes place in your body once you have performed intense exercise, and it relates to how long you burn fat after you have worked out. Depending on how hard and intense you perform your intervals will decipher the duration of EPOC. For example, with steady state cardio *yawn* your EPOC will only be effective for a few minutes prior your low intensity ellipitcal workout, BUT with HIIT, your EPOC could last up tot a day and a half if performed the right way. SO, during your ‘work’ part of the interval, you better be kickin’ ass!! : )

When you are performing steady state cardio, you are puttin yourself in a catabolic state in which you could acutally lose muscle mass. Yes, some of that hard earned muscle may in fact get lost in your goal to shed fat.

HIIT will help to accelerate overall fatt loss and improve both aerobic and anerobic. All in all, it will show you great results in a short period of time!

HIIT works the body in a way that steady state cannot. When you are constantly tricking the body with the intervals, this allows for overall higher intensity of exercise therefore kicking up your results!

HIIT should not be performed everyday, but rather consecutive days. Since the goal of HIIT is to go all out, high intensity, your body and muscles need time to recover and replenish from the workout. The benefits to your workout happen during the rest period, so be sure to rest those hard earned muscles!!

Interval Jog (~60%) Sprint (~90-95%)

1) 60 sec– 30 sec
2) 60 sec– 30 sec

3) 60 sec– 30 sec

4) 60 sec– 30 sec

5) 60 sec– 30 sec

Repeat cycle 3 times for a 20 minute HIIT workout
Cooldown: 5 min and stretch!!!

Dont forget to refuel your body with a post workout meal combonation of carb’s and protein. Here is one of my favorite post workout smoothies!

Bananalicious protein shake!

1/2 banana
1/2 C skim milk or soy milk
1 scoop chocolate or vanilla protein powder
few shakes of cinnamon
few shakes of vanilla extract
ice and water

Blend and enjoy!