Is High Intensity Interval Training For You?

Is High Intensity Interval Training For You?

Posted on July 04, 2019

HIIT Workouts

Sweat. It’s a sure sign you’re working hard in the gym. It’s also something a lot of people really don’t look forward to. But today, I hope to change your outlook on sweat and like me, start looking forward to it as a badge of honor and hard work.

Nothing makes me sweat quite like high intensity interval training. HIIT training is simply a method of training in which you give all you can for quick, intense bursts followed by short rests that keep your heart rate elevated for an extended period of time. When I mention high intensity interval training, or “hit” because of the acronym “HIIT,” it usually triggers people into thinking about cardio. And yes, that may be because of widely used HIIT cardio methods, but it can also be used for many different forms of workout sessions.

While I personally only use HIIT training in my cardio practices it can bring life to many routines and eliminate spending so much time in the gym with an already packed schedule. It is very common for people to think they have to spend an hour on the cardio deck to see results. And while any exercise is better than no exercise, that hour can be used more efficiently and can be cut down to half, a third, or even a quarter of the time. What I also love about HIIT is the variety of workouts you can do. From cardio to full body, it allows you to create your own circuit and do what works best for you.

So, why work HIIT into your routines?

The simplest and most common sense reason to try to incorporate HIIT to your routine is with the harder bursts and fewer rest, you keep your heart rate high and burn more calories than you would doing steady cardio or lifting with long rests.

HIIT has no regulations on the kind of exercise and circuits you may want to adapt this too. Want to hit full body? Sure. Want to just hit legs? Sounds brutal, but why not. Just need to burn some quick calories after a big meal? Get to the cardio deck and go wild.

As I’ve mentioned multiple times, you can mold your own workouts to your situation. No gym membership, want to use your home gym, or don’t even have time to leave the house? Well, lucky for you you can complete HIIT routines from just bodyweight exercise or just with a pair of shoes somewhere to run and a positive attitude.

Along with multiple personal and convenience reasons, there have been medical benefits linked to such HIIT methods. There has been a significant amount of studied debating the effects of HIIT compared to normal cardio or weightlifting effects on the body, and while some can be conflicting there seems to be consensus on the fact that it can increase metabolic rate for hours post workout, can reduce heart rate and blood pressure, and it can help you lose fat along with many other benefits.

Now that you know how effective and useful HIIT is as a tool to add to your repertoire, how about some routines to try out for yourself!

(Adjust to your skill level)
Minutes 0-5, level 5, warm up
Minute 6, level 10, high intensity
Minute 7, level 6, low intensity
Minute 8, level 10, high intensity
Minute 9, level 6, low intensity
Minute 10, level 12, high intensity
Minute 11, level 6, low intensity
Minute 12, level 12, high intensity
Minute 13, level 6, low intensity
Minute 14, level 14, high intensity
Minute 15, level 7, low intensity
Minute 16, level 15, high intensity
Minute 17, level 7, low intensity
Minute 18, level 15, high intensity
Minute 19, level 6, low intensity
Minute 20, level 12, high intensity

Bodyweight Circuit
(Adjust to skill level, swap and switch any exercises) 
These exercises will all be 20 seconds full speed, 40 seconds rest. Make sure to warm up beforehand.
Jump Squats
Mountain Climbers
Jumping Split Squats
Bodyweight Squats
Repeat 2-3 times or until goals set were met.

Weightlifting Circuit
(Adjust to skill level, swap and switch any exercises)
This circuit is again based on time, so make sure to prioritize form over weight and feel free to adjust to your own reps scheme rather than time. Make sure to warm up beforehand.
Dumbbell Chest Press
Lateral Shoulder Raises
Medicine Ball (Overhead) Slams
Goblet Squats (Dumbbell or Kettlebell)
Cable Row
Trap Bar Deadlifts
Repeat 3-4 times or until goals set were met.

So, as you can see HIIT is an endless formula of workouts that can always change and never get boring. The examples I listed are a great intro or jumping off point to build from, but don’t take it as gospel. Everyone’s body responds differently and that means you should create a routine that maximizes what you are looking to achieve. Whether you’re stuck in a rut or are looking to just start getting active, HIIT provides a great point for beginners and experienced athletes alike. Now it’s your turn to earn your sweat and try some HIIT!



Great insight and recommendations. I love HIIT

Posted by Joe Spin on July 4, 2019 @ 9:30 pm

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