I hope you're all having a fantastic week! I will admit that all day I kept thinking that tomorrow is Friday... wah wahhh.... it's only Thursday. But for some reason the week has been going by really quickly.. which is odd. But none the less, it's been a great week!
I'm also going to admit that I haven't worked out in like 2 weeks, until today. I took a bit of a break because of my shin splints (excuses, excuses, I could have done other stuff but didn't) but today I did some interval training. I'm not going to assume that everyone who reads this knows what interval training is, so let me do some educating :) (if you haven't noticed, I love feeling like I'm teaching you all stuff.... so humour me and tell me I am, k?):
1. Training in which a runner alternates between running and jogging over set distances.
2. Training in which an athlete alternates between two activities, typically requiring different speeds, degrees of effort, etc.
Thank you google for that lovely definition. The only thing I would argue is that interval training doesn't always require only running or only 2 activities. You can really use as many different exercises or activities as you want! But before I demonstrate what I mean, let's look at the benefits of doing interval training. I found these benefits from the Shape.com website if you want to check it out!
Interval training, or high-intensity interval training (HIIT) is perfect for those on a busy schedule! It can take up to 30 minutes (30 minutes of HITT is A LOT) so when you're on the run or don't think you have enough time, WRONGO.. you SO have enough time. Just make sure to pack a towel because in that short period of time you're going to sweat A LOT.
2. Fat Burning
HITT and Interval Training are proven to burn more fat. When the body is pushed that hard it kicks your body into repair system into overdrive... which means in the 24 hours even AFTER your Interval Training or HIIT workout you will be burning more calories than normal. And we all know that the more calories you burn, the more weight you lose :).
3. Heart Health
You know that feeling you get when you're doing exercise so intensely that you can't breathe and you feel like your heart is going to pop out of your chest? That's what you get with HIIT workouts and it puts your body into the anaerobic zone of training. Doing this really helps to strengthen your heart and doing lighter exercise for longer will become drastically easier over time!
4. No Equipment Necessary
You can do HITT on the go or at home and it's so easy because you don't need equipment to do it (you can use equipment for sure, but it's not necessary). Jumping jacks, knee high's, jump squats, lunges, push-ups, etc can all be a part of your HITT workout. For tons of options check out my friend Katy's YouTube channel... she has A TON of HIIT workouts posted there!
|Katy, Myself & Michelle!|
While doing non-stop cardio is shown to increase muscle loss, HIIT and Interval training is shown to burn fat while preserving your muscle mass. The fact that you're doing resistance exercises but at such a fast pace that it gets your heart going like cardio is what makes this type of workout one of the best!
6. Increase Metabolism
Like previously mentioned, HIIT and Interval Training helps the body burn calories for up to 24 hours after the workout, this is caused due to an increase in Human Growth Hormone, which increases calorie burn and also slows down the aging process! DOUBLE BONUS!
7. Do It Anywhere
Because there is little to no equipment needed for this type of exercise, you can pretty much do it anywhere. A period of time doing the exercise followed by a period of rest, a simple concept! You can do it at home, or when travelling, or at the gym if you just enjoy it!
8. IT'S HARD MAN!
Dude - have you ever done one of these workouts? THEY ARE ALWAYS HARD! No matter how fit you get or how far you come, every time you do one of these workouts they will be challenging, because they are based on how fast you can go or how many reps you can do yourself. It doesn't get easier, but you always get a kick-ass workout :).
Make sense? Do you understand? Wicked. :) Now for the FUN part!! Here's a demo workout of a HIIT Workout that you can do right in your own home. The type of workout is called Tabata, which is a specific structure of timing for your workout, which lasts a total of 4 minutes. You have 4 minutes, right? Who DOESN'T have 4 minutes??? Get up and do this right now, so you know how quickly it goes by! The Tabata format is 20 seconds of work, 10 seconds of rest. I've been put through this more than 1 time, and it kicks my butt every time. Ok ready? GO!
20 seconds - Jumping Jacks
10 seconds rest
20 seconds - Knee Highs
10 seconds rest
20 seconds - Push Ups
10 seconds rest
20 seconds - Squats
10 seconds rest
That was easy, right? Want to know a secret to help make the workout easier? I was recently given the chance to try out the new Gymboss Interval Timer and it's amazing! You can set it up for however long you want your intervals to be, and it beeps every time the interval changes so you know the exact time to change up your activity!
AND because the folks over at Gymboss are SO NICE and gracious, they've offered to give 1 lucky reader their very own Gymboss! :) So check out the Rafflecopter below and get yourself entered! :)
a Rafflecopter giveaway
I hope you win!!
Q: Do you often do interval training or HIIT training?