HIIT Training For The WIN!

Surely by now you have heard about the fastest growing style of workouts known as HIIT. High intensity interval training has gathered world wide attention for many years now, exploding in forms such as Crossfit, F45 and Les Mills, to name a few, and for good reason!

It’s called High Intensity Interval Training (HIIT) and involves alternating between bouts of high-intensity training (such as sprinting or max cardio efforts) with periods of low-intensity activities (such as walking or short rests). This stimulates the release of certain fat burning hormones (such as leptin) and HGH (human growth hormone) to name a couple. This providing muscle growth and fat storage release, where other forms of exercise struggle to do both on the same level.

This particular training style has had numerous studies and research gone into it and has been proven to be extremely effective and excelled in the following areas 

- Best form of exercise for fast fat lose and hypertrophy 

- Raise metabolic rate for easier weight management and fat loss

- improve muscle mass and bone strength

- Burn fat long after your workout is done

- Increases both medium intensity and long intensity aerobic parameters

- improve cognitive function and lower the chance of brain disorders

- Improve heart function and lower blood pressure

- increased hormone function and response

These are to name just a few benefits but if you're interested, do some of your own research and you wont be disappointed. I have written down a couple of my favourite styles below for you to give a go, ENJOY!

Tabata - 20 seconds of max effort then a 10 second rest x 8 rounds(4 minutes in total)! This gets tough if you put in the effort, you can do a few rounds of the 4 minute sets with a 2 minute rest between if needed. Can be done with body weight exercises (burpees), weights (clean and press or thrusters) or cardio (sprints) for example. 

If you're up for it try the following .

20 seconds - Burpees

10 sec rest

20 seconds - Thrusters

10 second rest

20 seconds - Burpees

10 sec rest

20 seconds - Thrusters

10 second rest

20 seconds - Burpees

10 sec rest

20 seconds - Thrusters

10 second rest

20 seconds - Burpees

10 sec rest

20 seconds - Thrusters

10 second rest

 2 minute rest

Repeat

EMOM - every minute on the minute. Everytime the second hand hits the twelve you perform a set amount of exercise. Can be done with body weight exercises (mountain climbers), weights ( deadlifts) or cardio (sprints) for example.

If you're up for it try the following

Every minute for 12 minutes complete

5 deadlifts (heavy deadlifts)

20 mountain climbers

Rest until second hand hits the 12 then start your next round

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ENJOY!!