Article by Rachel Dillon
“HIIT” or High Intensity Interval Training describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or complete rest. This type of training increases and keeps your heart rate up and burns MORE FAT in LESS TIME.
HOW? – It increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery. This after burn effect is referred to as Excess Post-Exercise Oxygen Consumption (“EPOC”), and is the reason why this intense type of exercise will help burn more fat and calories than regular aerobic and steady-state workouts.
WHY SO EFFECTIVE?
YOU’LL BURN MORE FAT – Thanks to all of the intense exertion HIIT workouts provide, your body’s repair cycle gets kicked into hyper drive, leaving you burn fat AND calories for hours after the workout.
IT’S TIME EFFICIENT – HIIT is the ideal workout for a busy schedule. To put it in simple terms, you can achieve more progress in a mere 15 minutes of interval training than jogging on the treadmill for an hour.
YOU LOSE WEIGHT, NOT MUSCLE – Lean muscle mass equals a high calorie burn. The last thing anyone wants to do is eat away at their hard earned lean muscle. Studies have shown that steady state cardio does just that; whilst HIIT training works in a way to ensure that most of the weight loss comes from fat. Massive win!
YOU’LL INCREASE YOUR METABOLISM – In addition to increased fat burning and more muscle preservation, HIIT stimulates production of your human growth hormone (HGH) over the 24 hours after you finish your workout. This is great news since HGH is highly responsible for caloric burn!
YOU BUILD A HEALTHIER HEART – Extreme training equals extreme results! Most people aren’t used to pushing their body to the point where their lungs start to feel restricted and they’re struggling to catch their breath; but it’s this sort of training that helps build cardiovascular strength and endurance.
NO EQUIPMENT NECESSARY – HIIT can be done anywhere at any time! Breath taking, body aching, full body workouts can be achieved in minutes whilst literally only using yourself to do so. Any fast activity or plyometric work perfectly when trying to get your heart rate up fast!
A SIMPLE HIIT WORKOUT THAT I OFTEN DO GOES LIKE THIS –
1 minute sprint on treadmill (as fast as you can) / 1 minute sedentary rest x 5
40 seconds sprint on treadmill (as fast as you can) / 40 seconds sedentary rest x 5
20 seconds sprint on treadmill (as fast as you can) / 20 seconds sedentary rest x 5
So next time you’re at the gym doing your usual cardio routine, why not give this a try to mix things up!
Rachel is a wellness nutritionist. She holds a Bachelor in Business Marketing and Management, plus she has a Cert 3 and Cert 4 in Personal Training and Fitness. She holds the World Champion title for the World Beauty Fitness and Fashion Bikini Diva, and runs her own personal training business: Bodies By Rachel www.bodiesbyrachel.com.au. You can follow her on Instagram @racheldillonwbffpro, Facebook: Bodies by Rachel and Snapchat: bodiesbyrachel
photo credit: MilitaryHealth physical-activity-120112-M-2021D-019 via photopin (license)