Eh? I hear you ask, what is this nonsense?
How can you get more change in your body from doing less training?
Well, the answer is high-intensity training!
High-Intensity Interval Training
Imagine fitting your usual hour of training into half an hour, you might need to adjust the weights a little or your pace on the treadmill or bike but yes you can achieve amazing results training for less time but at a higher intensity. This is hard at first and challenging if you haven’t trained this way before.
The After Burn Effect from high-intensity training basically means that your metabolism remains elevated for longer. You continue to burn calories at a higher rate for longer after a HIIT (High-Intensity Interval Training) type training session than you would from a standard endurance or strength session.
An increased metabolism for longer after training
Basically you work hard for short periods of time with shorter rest intervals or active rest in some cases. It can be a shock to the system, a thorough warm-up is essential, as is a good active cool down to flush the lactate out of your muscles too!
Perseverance and determination will get you through and once you see the results that can be achieved you will be convinced that this is the way to train!
HIIT has been around for a while in various different guises and is now a major player in the fitness industry as a way to train. There are numerous classes, workouts and training programmes based around this method of training.
HIIT is more often than not considered a conditioning workout where HIRT (High-Intensity Resistance Training) usually involves heavier loads. However, in most cases the term HIIT is used to cover both forms of high-intensity training. Metabolic conditioning is another term you may hear that includes similar training practices as HIIT and HIRT.
There are many fitness, lifestyle and health-related reasons for including HIIT in your training regime. Listed below are just some of the benefits gained from high-intensity training.
- Time-efficient – approximately half an hour or so training
- Strength and cardiovascular gains
- Boosts metabolism
- Increases insulin sensitivity
- Reduces age-related arterial stiffness
- Reduces risk of metabolic diseases such as diabetes and arteriosclerosis
- Burns more calories during and after training
HIIT workouts take many forms and as such, there is no one format or way to train. This is both a good thing and a bad thing as it offers incredible versatility but can also lead to confusion and indecision. I have listed below a few ideas that may help, you can use any exercises you prefer here. I would suggest whole-body exercises such as squat & press, kettlebell swings, burpees, press-ups, deadlifts, high pulls and the like using barbells, dumbells or kettlebells.
- 4 x 40s (seconds) work/20s rest for 4 rounds with 2 minutes between rounds
- 8 x 20s work/10s rest for 4 rounds with 2 minutes between rounds
- Pick 3 to 5 exercises and perform 15, 12, 10, 8 and 5 reps of each
- Pick 3 to 5 exercises and build up to 5 x 20 reps of each
Keep your rest periods to a minimum or to the specified rest times.
You can adjust the times (work and rest), as well as the exercises, sets and reps to suit your experience, equipment availability and time availability.
HIIT has so many peripheral benefits too; it’s not about how heavy a weight you can lift but how much work you can achieve with a moderate weight. The emphasis is on whole-body training so there is no pressure to stick to training certain body parts on set days etc. The variety of different workouts also means that you can adapt your training easily if you are travelling for work or pleasure and the local gym doesn’t have all your usual training equipment in it. You could even do bodyweight only workouts on the beach!
Challenge, Adaptation, Change, Progress
The variety of exercises available and the constant change in the workout structure keeps the body guessing as to what is coming next, this challenge will ensure that the adaptation to the high-intensity training process is always working thus limiting staleness, overtraining and driving progress.
Now, this is all great if you know how to structure your workouts, choose what exercises to use and in what order to use them?
There are loads of great apps and groups available to help with this and one such is The HIIT Works by Get Coached. This is a subscription membership site that gives you access to workouts, training programmes, healthy recipes and much more.
Check out the membership options here!
To find out more about the Get Coached programme please get in touch with me on firstname.lastname@example.org – unleash your inner athlete and be a better you!
Thanks for reading and I hope this has inspired you to try a HIIT workout or two!