HIGH INTENSITY INTERVAL TRAINING

by Shannon (Fitness Duty Manager - The Gym Hub Wickford)

 

Popularity amongst HIIT (High Intensity Interval Training) is growing rapidly and is fast becoming a part of everyone’s gym routines. Fitness Duty Manager, Shannon, gives you the run down of exactly what it is and why it’s so effective.

HIIT is a training technique which requires maximal effort through short bursts of exercises, followed by short and sometimes active rest periods. By doing this you’re keeping your heart rate elevated which will allow you to burn more fat in less time. Performing HIIT style exercises causes the body to require more oxygen during the workout and creates an oxygen shortage, which in turn then causes your body to require more oxygen during recovery. The after burn is referred to as an EPOC (Excess Post-Exercise Oxygen Consumption) and this is the reason why an intense workout will help you to burn fat and calories quicker than regular aerobic and steady state workouts.

A recent study conducted on participants who did slow steady state duration running vs 20 minutes of HIIT three times a week, found that both groups showed similar results in terms of weight loss. However the HIIT group showed an overall 2% loss in body fat while the steady state cardio runners lost only 0.3% over the same period. The HIIT group also found that they also increased muscle mass by 2 pounds, whilst the steady state cardio participants lost almost a pound.

Results are not the only benefit of High Intensity Interval Training. Performing HIIT sessions will cut down your time spent in the gym drastically, at the end of the day if you can spend less time working out and get more results you’d be silly not to! Another benefit that often gets overlooked with training is the mental side of things. Sessions that are long in duration can often be boring and after time can leave you feeling unmotivated and can lead to you regressing instead of progressing towards your goals.

Sounds good right? Here’s a quick HIIT session you can use to get started!

Bodyweight HIIT Circuit

30seconds per exercise. Rest 60 seconds after completing all exercises. Repeat 5 times.

  • Lunges
  • Press ups
  • Burpees
  • Squats
  • Mountain climbers
  • Star jumps