No, I am not talking about SMACKING the fat off your body, I am talking about HIIT, which in the world of fitness stands for High Intensity Interval Training, and it just may be the most effective way to shed fat and build muscle…ever.
For years (and years, and years) when most people thought about exercising to lose fat, one image came to mind…JOGGING. Hours and hours of pounding the pavement, running for miles, and…well…most of us HATE that idea! Running is fun for some, but a nightmare for many. The constant pounding on our joints often results in foot, ankle or knee injuries and many of us just don’t have the stamina for running long distances. Well guess what? Jogging may not be anywhere CLOSE to the best exercise for losing fat anyways, the answer to FIT may just be in doing HIIT.
You see, the thing about doing Steady State Cardio (like jogging at a consistent pace or doing the elliptical) is that your body will adapt to that workout. Sure, if you haven’t been exercising in a while then starting to jog will likely result in your losing some fat, but after awhile, your body regulates. It basically adjusts to the increased workload and becomes more efficient, so the amount of fat you lose will slow down or even stop. And on top of that, your muscles will adapt as well, and any muscular growth will likely slow down also. So, if jogging isn’t your fat loss and fitness panacea, maybe it’s time to start doing some HIIT workouts…
So, aside from a cool sounding acronym, just what IS HIIT anyways? High Intensity Interval training is an exercise protocol (which quite a few reliable studies backing up its effectiveness) whereby the participant performs an exercise at a slow to medium pace for a particular time, followed by doing that same exercise at MAXIMUM intensity for a shorter duration. The key is MAXIMUM INTENSITY. This means that during the intense portion of the interval, you are pushing yourself as hard as you can (safely of course). Here are a few HIIT workouts for example:
SPRINTING-this is one of the most popular forms of HIIT training. Simply walk fast or jog for 90 seconds, then sprint as fast as you can for 20-30 seconds…that is one interval. Repeat 8-10 times.
BIKING-could be stationary bike or a road or mountain bike. Just pedal at a slow pace for 90 seconds, then go ALL OUT pedaling like a mad fool for 30 seconds! Repeat 8-10 times.
HIGH KNEES-many bodyweight movements work well for HIIT workouts, just make sure to maintain form during the INTENSE phase. For high knees, just walk slowly raising each knee high for 90 seconds, then perform high knees as fast as you can for 20-30 seconds. Again, repeat 8-10 times.
These are not the ONLY exercises you can use for HIIT workouts, basically anything that will allow for a slow pace and then a really intense one will work. As you can see, the duration of the entire workout isn’t long, but the effect it has on your body can be huge. Some studies have shown that performing a HIIT workout can increase your metabolism for up to 24 hours AFTER the workout has been completed. In addition, the combination of slow and then fast movement, performed 3-4 times weekly, can burn fat more quickly than most of types of exercise.
For those of you in the area who are looking to give HIIT a try, there are plenty of gyms that specialize in this type of training. Just click the links below to find one near you and sign up to a class and you can HIIT that fat away and reach your fitness goals with a workout that may not take long, but WILL get you results…OR, you can try ALL of the gyms below for one low price with Fit Mix
“The coaches at The Performance Ranch are amazing!! Knowledgeable, encouraging, supportive, and fun!! They are a great team led by one of the best strength and conditioning coaches in the Southwest, Lawrence Herrera. The facility is always clean and very inviting. Keep doing a great job! Roxy is pretty awesome too!”
“This place is the bomb!!! I joined this year and I cannot describe the feeling that I have when I workout there. I feel amazing, full of energy and ready to kill all my workout. I am amazed by the level of greatness that they offer. I love all trainers because they love to take you to the next level and walk you to every single step of the way. I will recommend this place 100% without any doubts. They are family for me now and I will never change them.”
“Amazing place to work out. With Fit Body Boot Camp I feel like I have a personal fitness coach and nutritionist. The staff is not only professional but they motivate me to be my best fit self. This is by far the bast place to work out and get healthy!”
“I always get a great workout here. It's challenging, fun, and the trainers will suggest alternate exercises if you are unable to do something. The facility is clean and the staff is friendly and helpful. The members at this gym make you feel welcome and encourage one another. The owners are always there, so I can see why everything is organized and running smoothly.”
“The Hit Fit Club is more than just a gym, it’s a community. The coaches are amazing and the workouts are great! But even more, they know your name when you walk in the door, they motivate you and they are always so welcoming. I can’t say enough great things about this gym!”
“This is a great gym. Flexible hours, and tons of space. There is a nice variation of traditional and nontraditional equipment to go along with the classes. The staff is friendly and courteous and there are a lot of fun events that they put on for their clients. They have a wide variation of training with kettlebell, mix martial arts, TRX, and other functional movements. Awesome place to train!”
“A&A has been by far the best fitness facility I have been a part of. The Customer service experience with A&A has been remarkable, new and refreshing . Most definitely the best equipment in town, the cleanliness is above and beyond. A&A is an all fitness level home and finally Dex and his professional staff are heart warming individuals with passion and focus. Simply AMAZING!!!!”