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High-Intensity Interval Training

Posted by InterHealth Nutraceuticals on Wed, Mar 11, 2015 @ 08:00 AM

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High-intensity interval training (HIIT) is a workout where you alternate between a full throttle activity and a resting or low activity period. It’s known to be incredibly effective in losing weight and even more importantly, trimming fat. But why is everyone raving about high-intensity interval training? Let’s take a look!


Short, Intense Intervals.

The theory behind HIIT is to push yourself as hard as you can for the given duration, followed by a period of lesser activity. Intervals are fairly short, ranging on average from 30–60 seconds. This pattern helps keep your heart rate up while burning more calories and fat in less time!

Boost That Metabolism!

Research shows that people who take part in high-intensity interval training boost their metabolism for up to 48 hours! This means that even long after your workout, you are still burning calories and fat.


No Gym? No Problem.

One of the great things about HIIT is that many exercises can be done anywhere, and without any need for extra equipment. With exercises like push-ups, sit-ups, squats, and burpees, you can get away with having nothing more than your body weight to give you a solid workout!


Get In and Get Done!

With high-intensity interval training, you will be pushing yourself to your limit in rapid bursts. Because of that, workouts can be far more effective and time efficient. In less than 20 minutes, you can give your body a full workout without cutting yourself short!


Get Your Heart Pumping!

Do you remember as a kid, when you would run until you could barely breathe with your heart pounding through your chest? With performing high-intensity interval training correctly, you will experience this at points of your workout. Studies have shown that reaching this point, called anaerobic heart rate, is highly effective and can help yield long-term performance results! Don’t be afraid to get that heart rate up!


High-Intensity Interval Training Examples.

Now that we’ve gone through the basics, here are a few examples of HIIT routines that you can try at home! We recommend that you write them down so that you can have them in within reach when you workout.


  • Walk/Run

    • Walk for 30-seconds

    • Run full for 30-seconds

    • Repeat 7 times for an 8-minute routine


  • Sit-Up/Push-Up

    • Sit-ups for 30-seconds (as many as you can)

    • Push-ups for 30-seconds (as many as you can)

    • 30-second rest

    • Repeat 5 times


  • Stationary Jog/Walk

    • Jog in place, lifting your knees above your waist for 30-seconds

    • Walk in place for 30-seconds

    • Repeat 7 times


High-intensity interval training is an effective way to give your body an intense workout in a short period of time. During the intense period, make sure you are giving 90-100% throughout the entire interval. During rest periods, allow yourself to catch your breath, but don’t fully recover. Starting the next interval before you’ve fully recovered help keeps your heart rate up! Personal trainers will often use HIIT with people who are looking to trim fat quickly. Are you up it? We challenge you to try it out for a few sessions and see what you think!


In addition to an exercise plan and healthy diet, we recommend LOWAT® for people who are looking to lose weight. LOWAT is a weight management ingredient consisting of Piper betle leaf and Dolichos biflorus seed extracts that has been clinically studied to support a healthy weight loss. LOWAT has been studied in randomized, double-blind, placebo-controlled research to support loss of body weight 2x better than placebo after eight weeks. A significant weight loss of around 9 lbs was seen at week eight. Give it a shot! You’ve got nothing to lose, but the weight!

 

Tags: Athletic, Active Lifestyle

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