Archives for posts with tag: HIIT

There is so much around HIIT these days! It certainly is the best way to lose weight but that doesn’t mean you should do it everyday. Like anything your body needs time to recover. Doing HIIT everyday is not a way to lose weight faster. When you perform a HIIT workout you are spiking your heart rate for a set amount of time and then allowing it to recover and repeating this cycle multiple times. This results in EPOC or the afterburn (burning calories up to 36 hours post workout). EPOC stands for Excess Post Oxygen Consumption which is an increased rate of oxygen intake after the workout. During the workout you are working at an oxygen deficit. Your body needs to make that oxygen back which results in more calories burned post workout. HIIT workouts are typically shorter in length then steady state cardio which makes it a great way to fit a workout into your busy lifestyle. This style of workout taps into your anaerobic system. Whether using body weight exercises or machines, you can achieve a HIIT workout.

Let’s use the treadmill as an example. You can do a preset interval program but what I have found with my clients is that this doesn’t burn nearly as many calories as the program that I provide them. You also don’t need to be a runner to do interval training. Any fitness level can take part in a HIIT workout. I’ve created programs for people that are only able to walk on the treadmill and they burn anywhere from 400-600 calories per workout. That’s not including the amount of calories they will get from the afterburn. Calorie burn is not the only benefit for HIIT training. It also helps to train your heart. Overtime your resting heart rate will lower which means you’ll have to work harder on your intervals to achieve the same results. It’s a great way to measure your improvement and fitness level.

There is still benefit to Steady State Cardio. Using the treadmill as an example again, this would entail walking or running at the same speed for a longer period of time (like 20-40 minutes) which uses our anaerobic system at first but as time goes on you end up tapping into your aerobic energy system. This type of cardio takes longer then HIIT training but still comes with many benefits. The number one benefit is conditioning our most important muscle, our heart. Steady State Cardio helps to lower your LDL (low-density lipoprotein or ‘bad’ cholesterol), improve metabolism, keep blood sugar levels under control (by increasing your muscle’s ability to utilize glucose) and improve your sleep, just to name a few.

So which one should you do? The answer is both. They both have benefits that will complement your energy systems and results. HIIT training should never be done more then 3 times a week. You want to give yourself a day of rest in between each HIIT workout. Therefore, if you still want to do some kind of activity, complement your HIIT workouts with a steady state cardio workout. Alternate between the two so you get the best results for your heart, mental health and body function.

Here’s a FREE HIIT Treadmill workout to try the next time you go to the gym. E-mail back or post in our Facebook group if you liked it and how many calories you burned.

Here’s the FREE treadmill program again!

 

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If you’re like many people out there it takes all of your will power to get off the couch, out the door, drive to the gym and complete a 1 hour workout.  What if I told you that you could accomplish the equivalent to a 60 minute workout in only 4 minutes and in the comfort of your own home with NO equipment.  I swear I’m not crazy or lying.  It’s called Tabata training and it’s a High-Intensity Interval workout.

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Dr. Izumi Tabata and his team conducted their research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (20 seconds of work:10 seconds of rest).

What they found was that Group 1 had increased their aerobic system, but showed little or no results for their anaerobic system. Group 2 showed a larger increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.

In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.

Now do you believe me?  Let me explain how the workouts are completed.  A true tabata workout is doing 20 seconds of work with a 10 second rest and repeating this for 8 rounds.  You are performing the exact same exercise for all 8 rounds and the exercise should feel very challenging right from the first second of the work phase.  It should not gradually get challenging.  I want to challenge you to try this so you can experience what Group 2 from the study went through.  Complete burpees for all of the work phases and ensure you take 10 seconds of rest in between each set.

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

END

This would be extremely challenging and perhaps boring for the regular fitness participant so that is why most instructors and trainers will tweak the workout to include 2-4 exercises.  This way you’re working mutliple muscle groups to achieve a full body workout.  Here is an example of a tabata workout with a mix of exercises.  Once you’ve tried a true tabata try this and see how you feel.  Chances are this one will feel a bit more attainable.  It should always feel challenging and not like a walk in the park.

20 seconds work (push-up with knee tuck)

10 second rest

20 seconds work (side plank hip dips)

10 second rest

20 seconds work (pop jacks)

10 second rest

20 seconds work (split lunges)

10 second rest

20 seconds work (push-up with knee tuck)

10 second rest

20 seconds work (side plank hip dips)

10 second rest

20 seconds work (pop jacks)

10 second rest

20 seconds work (split lunges)

END

As you include these types of workouts into your week you may notice that you’re able to do more.  Perhaps more reps within the 20 second work time or the ability to add a challenge to a specific exercise.  What you will experience is EPOC (Exercise post-oxygen consumption).  This is the oxygen consumption above resting level that the body is utilizing to return itself to its pre-exercise state.  Increasing the amount of oxygen consumed and working anaerobically during a workout (doing HIIT) will increase the amount of calories you burn at rest.  This will occur up to 36 hours post workout.  Who doesn’t want to burn more calories!

(disclaimer) Consult your physician or health care provider before beginning any type of fitness program.  If you experience faintness, dizziness, pain or shortness of breath stop immediately and make an appointment with your physician or health care provider.

 

I’m expanding Fizzique’s services and bringing the workout to you!

I know it’s tough to get to our classes during the week with family obligations, etc so I wanted to provide you with a way to benefit from the workouts.  I bring you, Undefeated!!   I am so humbled by all of the support I have received for this DVD and can’t keep enough in stock at one time because they are selling so quickly.  This is definitely the most anticipated workout DVD.

The DVD is 90 minutes and consists of 7 workouts varying from Tabata, HIIT and a Total Fizzique portion. Short on time? Complete a 4 minute Tabata. Mix and match the workouts so you are never bored. Create muscle confusion to constantly see results. Experience the workouts that are transforming bodies. 

Undefeated

Undefeated: A total body workout. Only $10


Only $10!!*
*if it needs to be shipped a $2 shipping fee will apply.

Comment if you’d like a copy and share if you know a friend who would benefit from these awesome workouts!

Experience one of my HIIT workouts that will have your heart pumping.

High Intensity Interval Training is a great way to fit an awesome workout in, in a short amount of time. You will burn more fat than a weight training workout, increase your metabolism, improve the function of your heart, increase your VO2, improve your strength and the best part is that the only equipment you need is your body.

After you’ve completed the workout comment below to let me know how you did or if you have any questions.

HIIT

Watch this video of 2 great exercises to tackle your core.

And here are some cardio exercises to compliment the above:

Perform these exercises with no rest in between.  This is a HIIT circuit so be prepared……

30 seconds of burpees jacking the legs when down in the plank position

30 seconds of split lunges

30 seconds of side to side push-ups

Take a 30 second rest and repeat 3 more times for a total of 4 sets.

Keep me posted with how you felt after the workout and if you have any questions.

Have a fit day!

Alexis Talledes

http://www.fizzique.ca

 

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