High-intensity interval training is a type of training where you alternate between periods of intense and very intense exercise with less demanding recovery periods. This type of exercise is very effective for improving your aerobic and anaerobic fitness, which will positively affect your health in the long term.
Physical capacities improved by high-intensity interval training include maximum oxygen uptake (VO2 max), lactate threshold, the economy of motion, and the amount of oxygen your heart can pump per beat, which will increase your cardiovascular endurance.
Body fitness coaching centers like MPower Fitness incorporate HIIT in women’s fitness routines because it facilitates weight loss and improves body composition. This kind of workout burns calories during exercise and boosts metabolism after workout to ensure that you burn extra energy even when you are resting after training.
Let us try to explain what it’s all about.
HIIT workouts are short, intense, and time-efficient exercises. You can get the same benefits from an HIIT workout as a 45 to 60-minute session of continuous moderate exercise, but in less time.
HIIT was developed in the 1970s by US exercise researcher Dr. Izumi Tabata and his team to improve performance in speed skaters. Dr. Tabata's research showed that the secret of high-intensity interval training is not just a matter of working as hard as you can for short periods but also alternating between different types of intensity during exercise.
There are different HIIT exercises, including low-impact workouts, Tabata training, 40/20 workout, high-intensity circuit training, and bodyweight circuit workout.
Some Things to Remember Before Starting HIIT
Like all exercises, you should take the necessary precautions before starting HIIT. You should seek medical advice if you have any conditions that might be exacerbated by HIIT, such as heart disease, arrhythmia (irregular heartbeat), diabetes, or smoking history.
Additionally, pre-workout stretching is essential because you will be training at high intensity. Like all exercises, you need to be hydrated. Keep your water near you and drink whenever you need to.
If you can't go to a gym and need to do HIIT workouts at home, consult an experienced fitness instructor at MPower Fitness before performing the exercises to learn how to execute them correctly.
Can I do HIIT at home?
Yes you can, especially if you have a personal coach from MPower Fitness, your trusted body fitness coaching center in Chino, CA. With the proper guidance, you can do these exercises at the safety of your home with your coach guiding you and helping you stay focused.
The following are sets of activities that do not need any equipment:
- Schedule your HIIT exercises and follow them every day. A regular schedule for workouts keeps your mind focused on the activity. It also helps to make exercising a habit.
- Start your HIIT workouts with a 5-minute warm-up on the treadmill or stationary bike, followed by stretching exercises for all major muscle groups, and then finish with a cool down.
- To increase your fitness level, you should perform HIIT exercises 2-3 times per week and do cardiovascular exercises 3-4 times per week.
- You also need to keep track of your progress by keeping a physical diary that includes every workout.
- Get in touch with your trainer regularly.
Low Impact Workout
HIIT low impact workout consists of squats, push-ups, and a plank. You can start this HIIT workout with ten reps of squats, followed by 20 seconds of the plank and then five push-ups. Rest for 30 seconds and then repeat three more times.
Tabata Training
Tabata training was developed by Dr. Tabata and aims to provide the same cardiovascular benefits quickly. This HIIT workout consists of 20 seconds of intense exercise and 10 seconds of rest for eight cycles, for a total of 4 minutes.
For example, you could do this type of HIIT by doing burpees or jumping jacks as fast as you can for 20 seconds and then rest for 10 seconds. Repeat this eight times for a total of 4 minutes.
40/20 Workout
The 40/20 workout is another type of HIIT that consists of a 5-minute warm-up, 20 seconds of work followed by 10 seconds to recover, and do it four times for a total of 3 minutes. For this HIIT, you can choose exercises like jumping jacks or mountain climbers.
High-Intensity Circuit Training
HIIT high-intensity circuit training consists of 15-minute workouts, including three different exercises (10 secs each) that you have to complete one after the other with no break between sets. Complete five circuits for a total workout.
You can choose jumping jacks, mountain climbers and burpees, or even push-ups, squats, and sit-ups if you don't want to use any equipment.
Body Weight Circuit Workout
This last type of HIIT high-intensity workout consists of performing different exercises that only require your body weight for resistance. You will have to do each exercise one after the other.
Bodyweight circuit training consists of 10 exercises, with no rest in between. Complete 2-3 sets for a total workout. This HIIT exercise can be done at home and doesn't require any special equipment.
You can do push-ups, pull-ups, and squats, or get creative with planks, crunches, and lunges for the ten exercises. Be sure to choose the correct level for your fitness level.
The HIIT exercises listed above are just some of the many workouts that you can choose from.
You can make up new HIIT workouts based on these suggestions. Your MPower Fitness body coach can also create a customized HIIT workout for you based on your goals and your fitness level. Some women aim to lose body fat, while others want to become lean and sculpted. However, you can’t just jump into HIIT if your body isn't used to being active. Your fitness trainer will ease you into routines, so your body can adjust to the challenging workouts little by little.
HIIT workouts are great because they help you lose fat fast and improve your cardiovascular health. You might think that you can only get these benefits through special equipment like treadmills or exercise bikes, but this isn't true.
There are many HIIT workouts that you can do without any equipment, which means that you can practice these exercises at home or even at work if you use the stairs. If you plan on doing HIIT at home, please make sure that you have your water bottle close by and drink as needed.
You should also check if you have any health issues that may cause problems when exercising.
Make sure to incorporate HIIT into your exercise routine to burn more fat and calories than usual while also improving your cardiovascular health.
If you don't know where to start when it comes time to schedule your workouts, check with your MPower Fitness coach. She can give you tips on when to workout as well as what to eat before and after exercising to help you have maximum energy and burn the most calories.
For women who are new to all these, but are eager to learn more. Book a free consultation to learn about HIIT workouts and more. Feel free to drop us a line today!