Wednesday, July 31, 2013

HIIT, Interval Training & A Giveaway!

Hey loveys!

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?):

IN.TER.VAL TRAIN.ING
NOUN
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!

1. Efficiency
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!
5. Lose Body Fat, Not Muscle
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?

27 comments:

  1. tabata and hiit are definitely my favorite methods of exercise by far! I don't like lifting because I get so bored, and I love to run, but I cant go overboard. I think tabata and hiit workouts are the most fun and make time go so fast!

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  2. I am going to focus my workouts on more intervals - so I need one sooo bad!

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  3. I'd love to have this at the gym with me!

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  4. i started doing running sprints outside - i just use my watch that has a timer, but something with many different programs would be great
    (stacey h)

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  5. I would use the Gymboss when I do my interval training and HIIT workouts. When I was on vacation this summer, I got a special treat which was a personal training session and my trainer used a Gymboss. I've wanted one so bad after that!! I'd say I do Intervals or HIIT training about 5 times a week.

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  6. I teach a HIIT class and the Gymboss would be a helpful way to time the intervals.

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  7. Love me some Tabata! Also, I've started doing sprint intervals on the treadmil. I downloaded an app on the phone but it's so obnoxious. I've been eyeballing a Gymboss timer for a long time!

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  8. I workout in my basement and would use it for Hiit and Tabata workouts. Thank you.

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  9. I would use it for core workouts.

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  10. I've ALWAYS wanted a GymBoss timer! I do HIIT workouts all the time when I'm traveling and I try to use the timer on my phone, but it always turns off! I want this badly :)

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  11. Trying an interval workout!

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  12. I've done running intervals but not an interval workout. I'd definitely give it a go!
    And nawww can't enter this giveaway because I'm from down under, should see if we have Gymboss here!

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  13. I would put this timer to good use by trying my first interval workout on my next cardio day! I am usually boring and stick to the treadmill, but I need to start switching it up!

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  14. I do it all the time and have been wanting a gymboss forever! The app I use on my phone just ain't cuttin it!

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  15. I would love a gymboss timer. I use my phone and it's difficult. I've done some interval training but your suggestions made it seem not so scary!

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  16. I started HIIT a few months back, this would be a great addition

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  17. I'm trying to increase my average pace per mile during my runs (I want to run faster!) and I would use the Gymboss to help run sprints. I don't know how to properly use my phone for that.

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  18. I would use it for tabatas or HIIT at the gym! It's easier than getting my phone sweaty!

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  19. I would use this to help with running sprints and intervals - I have wanted one for a long time!

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  20. I workout at home downstairs and would love to have this when I do HIIT! I especially love Tabata style! And once a week I head over to the track and would love to try this on my 30 sec sprints!

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  21. I would love to use it in the park that I just moved across the street from!

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  22. I'd bring it with me to Cross Country practice!! :D

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  23. I would use it for my run/walk intervals!

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  24. I would use it for core workouts or during runs!

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Thank you for commenting! I love hearing from you! I always comment back so make sure to drop by after! :) xoxo