High Intensity Interval Training (HIIT) Workouts

HIIT (high intensity interval training) workouts have become all the rage within the fitness industry. With good reason, because of the fact your body has to work twice as hard to bring your heart rate up at peak cardio and bring your heart rate down at near rest transitions.

Knowing your target heart rate is key in creating a HIIT program personalized for yourself. There are three zones: Below, Fat Burn and Above (low, medium, high). “Below” is below 50%, “Fat Burn” is 50-75% and “Above” is above 75%.

To get measure target heart rate you must find your resting heart rate, which should be taken upon waking up for accuracy. Find pulse in neck, count beats for 15 seconds, then multiply that number by 4, this is your resting heart rate. To get your target heart rate zones do the following equation: (50 + Heart Rate) and (75 + Heart Rate). This will be your “Fat Burn” zone. For example if the resting heart rate is 80 beats per minute (BPM): 50 + 80 = 130 and 75 + 80 = 155. The “Fat Burn” zone would be 130-155 BPM. “Below” is anything lower than 130 BPM and “Above” would be anything higher than 155 BPM.

Now that your target heart rate zones are figured out you will use these to accurately “Burn Fat” and not muscle during your workout. Your body will be burning up muscle as fuel if you are outside of the target heart rate zone, rather than the unwanted fat.

In performing a HIIT workout you will begin at resting, peak at 75%, then come back to rest, in intervals. Begin with a lighter exercise and increase intensity as you excel.

Here is a low intensity workout to try:

– Run in place (1 minute)
– Jumping Jacks (1 minute)
– Forward lunge alternating legs (1 minute)
– Burpee (1 minute)
– Sit Up (1 minute)
– Push Up (1 minute)

Repeat 3 times.

An example of a more intense workout would be:

– High Knees (20)/Jumping Jacks (10) (1 minute)
– Burpee with pushup (1 minute)
– Speed Skaters (1 minute)
– Pull Ups (1 minute)
– Forward Plank (1 minute)
– Side Plank (1 minute each side)
– Tusk SitUp (1 minute)

In performing these HIIT exercise you always want to cautious of form and go slower through the movements to reduce injury. Always listen to your body and take breaks when needed. Stay hydrated and remember to breath!

Disclaimer: These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.