Written by Kathryn Wilson, Nutrition Staff at Camp Shane
Do you often find yourself in a crunch for time to complete your workouts? Maybe you don’t feel like your workouts are very effective?
HIIT workouts may be a good option for you! HIIT stands for high-intensity interval training and is a workout in which your heart rate gets up to a high speed in a short amount of time. Typically, a HIIT workout ranges from 10 to 30 minutes and involves segments of intense work and then a segment of rest or low intensity. High-intensity interval training can improve heart health, increase fat loss and strengthen and tone your muscle.
One of my favorite ways to perform HIIT is on the treadmill and doing sprint and jog or walk intervals. You can do this by running at your maximum speed for 30 seconds followed by jogging or walking for a minute or two. This would be considered one round and you typically want to do about 4 to 6 rounds. There are many benefits of performing HIIT workouts, but here are some top reasons you should try it:
HIIT burns a lot of calories in a short amount of time.
HIIT gets your heart rate up fast and causes you to burn calories fast. This is a great option if you don’t have a lot of time for your workout or just want a very intense workout one day.
Speeds up your metabolism.
Research studies have shown the HIIT workouts increase your metabolic rate for hours after performing the workout.
You don’t need equipment.
You can perform HIIT workouts in the form of running, biking, climbing stairs or even exercises like jumping jacks, burpees, or high knees that get your heart rate up fast.
Helps build endurance.
By doing intervals of maximum effort, you will be able to do steady state cardio for a longer amount of time.
Good for your heart.
By getting your heart rate up to the point where you lose your breath, you are keeping your heart healthy and also helps blood flow.
Keeps your workout interesting.
Running at the same speed for 30 minutes or exercising on the elliptical at a leisurely pace can get boring, but HIIT workouts are fast-paced and are constantly changing. HIIT workouts are great for people that often find themselves bored during their workouts.
Here’s an Example 10 minute HIIT workout:
- 0:00-1:30: Jog at 5 mph
- 1:30-2:00: Run at 8 mph
- 2:00-3:30: Walk at 3.5-4 mph
- 3:30-4:00: Run at 8 mph
- 4:00-5:30: Walk at 3.5-4 mph
- 5:30-6:00: Run at 8 mph
- 6:00-7:30: Walk at 3.5-4 mph
- 7:30-8:00: Run at 8 mph
- 8:00-9:30: Walk at 3.5-4 mph
- 9:30-10:00: Run at 8 mph