High Intensity Interval Training (HIIT) is a highly effective form of fitness training which switches back and forth between short intervals of high intensity exercise, followed by short rest or recovery periods.
Please bring your own water, mat and towel.
Studies have shown that HIIT can be effective for both sprinters and endurance athletes and it can be incorporated into just about any training protocol whether it be weight training, sprinting, rowing, climbing, or sport specific workouts. If you’re a novice exerciser, listen to your body, work as hard as you can during the exercise, you will get fitter quickly!
We use exercises that use the majority of muscle groups. Full body exercises like sprinting, squats, deadlifts, and plyometrics which really kick your fat loss into high gear.
The benefits of HIIT training are numerous. Probably one of the biggest benefits is that HIIT usually lasts only 40 minutes or less. This enables just about anyone to be able to get in a great workout regardless of their busy schedules.
The best thing is that this short 40 minute workout will probably be one of the toughest you will ever do. By working at close to your maximal heart rate, you will be burning the most calories, and causing the most physiological changes to your body that will be beneficial to fat loss.
Not only will you burn fat during your workout, but you will continue to burn fat throughout the rest of the day through EPOC (excess post-exercise oxygen consumption). EPOC is the measurable increased rate of oxygen intake following strenuous activity intended to erase the body’s oxygen debt.
This EPOC has been shown to last for over 24 hours. While this is a great benefit, it also means you need to be allowing yourself plenty of recovery time between workouts – at least 48 hours.
HIIT is excellent for:
losing body fat
strengthening the cardiovascular system
developing sport-specific energy systems
developing “work capacity” (i.e. the ability to tolerate a high level of intensity for a longer period)
improving fat and carbohydrate oxidation in skeletal muscle
developing “mental toughness”
challenging the fast twitch muscle fibres — the fibres that are great for strength, power
The combinations are endless when it comes to HIIT workouts. We could do any combination of intervals, but here is an example of what we do in my HIIT classes near Marlborough:
Bodyweight HIIT training – combine bodyweight exercises such as squats, pushups, lunges, tricep dips with cardio orientated exercises such as star jumps, spotty dogs, high knees for 45 seconds of exercise followed by 15 seconds of rest. Repeat for 4 rounds usually taking 30 minutes.
By now you should have the idea. The key is to do a full body exercise for a certain period of time, and follow it up with a short rest interval, and then get right back into it.
Yes, you are going to be breathing hard and not fully recovered before you start your next working set, but that’s what makes HIIT so effective.
Your aim is to work as hard as you can during the exercise phase and then actively rest until we start again.