HIIT it Hard!! Benefits of Interval training!

This is just to give a bit of insight into HIIT (High Intensity Interval Training) regime and how it may benefit you!

HIIT is for everyone, someone doing a cutting phase for a comp, during a bulking phase to minimize gaining to much body fat and people looking to gain aerobic and anaerobic endurance.

Firstly you might what to know what HIIT actually is. HIIT is a training program in which moderate levels of intensity and alternated with high intensity intervals. It can be applied across a broad range of areas from running exercises through to weight and body weight related exercises. It is considered to be more effective then steady state cardio as the higher intensity intervals increase both the aerobic and anaerobic systems in turn burning more fat the usual!

During a structured HIIT period you will notice two thing, accelerated fat loss and increased aerobic endurance, HIIT will deliver noticeable results in a shorter period of time, hence why is has gained huge popularity in the fitness and bodybuilding community since it was introduced. Just like with any exercise and nutrition program you can't guarantee results as it comes down to the individual, but after only an 8 week HIIT cycle those around you will notice a significant change in you if you stick to your guns. And you will be performing to a higher standard to those around you.

When you do a cardio session at the same pace the whole time your body operates in what we call a steady state, all this means is your body adjusts itself to the speed or workload you are operating at and tries to conserve as much energy (calories) as possible. You avoid this by doing interval training as the body can then not adapt and conserve any energy.

This is what an effective HIIT 8-week program would consist of, and incorporates a weight training program as well. This level of intensity would decrease levels of body fat significantly which a structured nutrition plan.

General Warm-up/Flexibility Routine

• Touch Toes - 15 Reps (Touch toes quickly, come right back up and repeat)
• Lunges - 10 reps/leg
• Side Lunges - 10 reps each direction
• Butt Kicks - 25 yards
• High Knees - 25 yards
• Arm Circles - 20 reps
• Trunk Twists - 20 reps
• Side Bends - 20 reps

WEEKS 1-2

• Monday - AM Full Body Weight Training
• Tuesday - PM HIIT Workout
  30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
• Wednesday - AM Full Body Weight Training
• Thursday - PM HIIT Workout
  30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
• Friday - AM Full Body Weight Training
• Saturday and Sunday - Rest

WEEKS 3-4

• Monday - AM Full Body Weight Training
• Tuesday - PM HIIT Workout
  30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)
• Wednesday - AM Full Body Weight Training
• Thursday - PM HIIT Workout
  30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)
• Friday - AM Full Body Weight Training
• Saturday and Sunday - Rest

WEEKS 5-6

• Monday - AM Full Body Weight Training
• Tuesday - PM HIIT Workout
  30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
• Wednesday - AM Full Body Weight Training
• Thursday - PM HIIT Workout
  30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
• Friday - AM Full Body Weight Training
• Saturday and Sunday - Rest

WEEKS 7-8

• Monday - AM Full Body Weight Training
• Tuesday - PM HIIT Workout
  30 Seconds Jog, 30 Seconds Sprint, Repeat 14 More Times (15 Minutes Total)
• Wednesday - AM Full Body Weight Training
• Thursday - PM HIIT Workout
  30 Seconds Jog, 30 Seconds Sprint, Repeat 14 More Times (15 Minutes Total)
• Friday - AM Full Body Weight Training
• Saturday and Sunday - Rest
• Notes: Brisk walk and jog are at 65-75% of your Maximum Heart Rate (MHR)
  Sprint is at 90-95% of your MHR

Hope you take something away from this and know that cardio doesn't have to be the boring chore that a lot of people see it as, if you can think of fun ways to mix it up then you will want to keep doing it and get the results you are after!!! Enjoy!!

And remember.............It's all about the PUMP!!!

Workout by - TUnit @bodyspace