HIIT Training

So, what’s all the hype about?

HIIT training is all about speed, intensity and best of all….fat burn! HIIT training actually burns 9 times more fat than most cardio workouts in a shorter period of time, usually 20 minutes at most. I personally love it! I switch my HIIT cardio up, focusing on different exercises a few times a week not only to keep things exciting, but to shock my body giving me the results I’m looking for.


The reason why you burn so much more fat than just running at a steady pace is because your body will spend the rest of the day expending energy to recover from the intense workout you just did. However, in order for HIIT training to work to your benefit, you have to be willing to challenge yourself and push yourself out of your comfort zone. If you do this, I’ll bet you can spend half the time on those cardio machines and get leaner in the process.


I DO NOT recommend doing these exercises on days you do your weightlifting. It’s important that you devote all your energy to both—so do them on different days. If you HAVE to do them on the same day, I say try and separate them (HIIT training in the morning and weightlifting at night). If you can only make it to the gym once, always lift before you do cardio. Also, make sure you have a post workout drink handy—this is when it will be most quickly absorbed by the body and helps with recovery (especially after weightlifting).


So, next time you think about running on the treadmill for hours—consider the benefits of HIIT training! I promise you won’t be sorry.

Here are a few of my favorites:


Exercise #1
Step mill
1 minute low intensity --1 min high intensity (jog). Repeat for 20 minutes


Exercise #2
Treadmill
WARM UP walk for up to 5 minutes
High intensity at 8.5
Minute 1: sprint 10 sec/rest 20 sec—repeat…
Minute 2: sprint 15 sec/rest 15 sec—repeat…
Minute 3: sprint 20 sec/rest 10 sec—repeat
Minute 4: sprint 25 sec/rest 5 sec—repeat
Minute 5: sprint 30 sec/rest 30 sec
Increase Incline to 3 and speed to 9 and repeat all 5 minutes above. Increase incline to 4 and speed to 9.5 and repeat ONLY the 5 minute drill above. Cool down 5-10 minute walk


Exercise #3
Treadmill
30 second brisk walk—30 second sprint (x7)


Exercise #4
5 minute warm-up
I minute high intensity (8.5) 4 minute recovery (4)—5 minute cool down (x4)


Exercise #5
Sprint (12) for 30 sec. –walk for 2 min (x7)

Exercise #6
Sprint 30-40 sec (9)—walk or jog 1 minute (20 minutes total)


I’m going to leave you with a delicious recipe from Brooke Nicole I can’t wait to try!

Chocolate Peanut Butter protein balls1 cup plain oats
1 cup honey
1 cup natural peanut butter
1 1/4 cup chocolate protein powder
chopped pecans and semi sweet chocolate morsels (optional)
DROP THOSE OREO BALLS AND ENJOY THESE GUILT FREE!