HIIT (High Intensity Interval Training) is a form of exercise in which you burn fat in short, intense workouts. You can perform intervals with just about any workout. For example, if you're running, you can sprint hard for about 15 seconds and then jog or walk for 10 seconds, repeating the cycle 3 to 4 times or however many you can do. Other HIIT workouts can be done with bodyweight workouts as well.
A sample workout could consist of a warm-up followed by:
Push-ups
Jumping jacks
Squats
Stationary lunges
Burpees
These bodyweight exercises could be done for 15-20 reps. The entire routine can be repeated 3-4 times.
Another HIIT method is the Tabata Method. This works by performing 20 seconds of ultra-intense exercise followed by 10 seconds of rest. This is repeated continuously for 4 minutes (8 cycles). [Source: HIIT]
Why I Like HIIT
I like using interval training for a few main reasons:
1. You get more done in less time - Most workouts last for about 30-45 minutes.
2. You burn more fat - From what I've read, the fat burn lasts long after the workout is complete.
3. Boredom is not a problem - There are so many exercises you can do with your bodyweight or free weights. The chances of getting bored are slim.
4. Doesn't require much - You don't need a ton of equipment. Your bodyweight is typically fine enough but you can also incorporate free weights.
5. Can be done almost anywhere - You can workout at home, in the park, at the beach - where there is enough space, you can use HIIT.
Two great interval training programs that you may consider:
Insanity™ - 60-Day Total-Body Conditioning Program
Turbo Fire® - 12-Week Intense Cardio Conditioning Program
The winter holidays aren't the only holidays that can and do sabotage health and fitness goals. Procrastination is just as prevalent in the summer. Summer is the busiest time for travelling. So how do we keep our workouts consistent when travelling?
1) Know your weaknesses, learn from past mistakes: I love the quote from Tony Robbins , "the past does not equal the future." Figure out what has sabotaged your success in the past. We can anticipate the challenges that will inevitably arise and overcome them. Are you a morning person or do you tend to sleep in on vacation? Do you love cardio, but hate resistance/weight/strength training or vice versa?
2) Plan for success: have specific process goals to overcome your challenges where you have failed in the past. Know how long you are going to dedicate to exercise every day.
3) Always remember WHY: Why are you exercising? Dig below the surface. E.g. to look and feel better. Why do you want to look and feel better? Remember the pain and what you have to lose if you don’t achieve your goals. How will that affect you?
4) Have a specific workout you can do anywhere: this will eliminate EXCUSES. Convenience is key. Get into a routine before you are travelling, it will be easier to stick to it.
Guest post by Nick Outlaw. He is a CPT with ACSM and has over 7 years of experience helping hundreds of people get into the best shape of their life. Nick is always designing and creating exercises you can do without or with minimal equipment. Find exercises you can do anywhere at http://www.raleighpersonaltrainer.org
I read a small snippet in a recent issue of Muscle & Fitness magazine about nose bleeds being considered a badge of honor for powerlifters. Apparently, when a powerlifter lifts some extremely heavy weight, the pressure caused from lifting it often causes nose bleeds. These nose bleeds are considered to be a job well done among powerlifters. Essentially, it means that the powerlifter can handle the massive pressure of the lifts and has excellent muscle control.
I have heard of grueling workouts before that have made people vomit afterwards. Puking is also another physical response to what some consider an awesome workout. I've watched weight loss shows on television where the trainers push people to keep going. Often the person is physically exhausted and complains that they can't breathe or even take another step. Yet, the trainers are still yelling to keep going.
I'm sure most of that drama is for ratings, however, it still leaves the impression that pushing yourself to pain beyond what you can handle or to physical symptoms like vomiting is a good thing. I'm sure there are many sports or exercises that have their own badges of honor.
Do you feel that pushing yourself beyond what's considered average to the point of physical pain or bodily responses such as vomiting and nose bleeds to be a good thing? Or is it okay as long as it is considered a "normal occurrence" in a particular sport or exercise routine?
If you are making excuses for not exercising then this post is for you. It's time to stop making excuses and get yourself off of the couch. Recently, I caught a "Real Sports" episode on HBO which included a spotlight on Kyle Maynard. Kyle is a congenital amputee but he doesn't let it stop him from staying fit. Fitness is a huge part of his life and he is the owner of a gym in Suwanee, GA called "No Excuses CrossFit."
