HIIT increases the amount of calories you burn during your exercise session and afterward, because it increases the length of time it takes your body to recover from each exercise session.
HIIT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.
HIIT appears to limit muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.
Click through for the four intervals of my renowned HIIT workout, which incorporates intense periods of work with short recovery segments, allowing you to keep the workout intensity high while still maintaining proper form. Adding this to your workout regimen will enable you to build cardio endurance and ultimately enhance your overall fitness level.
Goal: Get the heart pumping while you warm up various muscle groups. Do this entire interval three times.
Directions: 10 reps first round, 15 reps second round, and 20 reps third round. Take 15 seconds of rest between sets.
Exercise 1: Treadmill high-incline walk—Fast walking pace with 5- to 10-lb. hand weights. (8-minute warm-up, increase incline every minute up to 10°, 4mph)
Exercise 3: Abdominal leg throw downs – (alternate left, center, right)
Exercise 4: Incline chest Press—(increase weight with each interval)
Exercise 5: Upper body ergometer (UBE)—2 min, cadence over 80, reverse every 30 seconds
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Vinyasa HIIT Workout—Interval 2: Abs
Goal: Target your core with these compound abdominal exercises using a medicine ball. Do this entire interval three times.
Directions: 10 reps first round, 15 reps second round, and 20 reps third round. Take 15 seconds of rest between sets.
Exercise 1: Medicine ball overhead throw—Perform on incline slant board. Have partner throw ball to you, roll down with ball to chest and throw back to partner
Exercise 2: Medicine ball chest pass—Push the ball outwards from your chest
