HIIT Routines to Get You Started | TRAINING
Burn calories and increase your metabolism at the same time with high-intensity interval training (HIIT). Studies have proven how effective HIIT is, which we have discussed in our previous post. Want to get started with HIIT? Here's how.
For an interval workout for the treadmill, increase your intensity by increasing the incline and the speed.
Walk on an incline of 3 at a pace of 3 to 4 mph for 3 minutes and then increase your pace to 5.5 to 7 mph (depending on your fitness level) for 2 minutes on the same incline. Repeat this sequence for 30 minutes. As you advance, set the incline higher or increase your speed (or both) for 20 to 30 seconds. Build up so your work and rest intervals are at least one minute each.
When running outdoors, you can add high-intensity interval training to your run. Add sprints for 10 to 30 seconds or add steep hills. As you advance, increase your exertion periods and shorten your rest periods to ultimately reach that 1-to-1 ratio.
Start with 30-second high-intensity intervals followed by two minutes at your normal pace. As you get more advanced, make your speed-walks three minutes and your baseline pace two minutes. Adding steep hills is another way to increase your intensity.
For Stationary-Bicycle Users
Cycling also lends itself to interval training. Start your workout by cycling 10 to 12 mph for two minutes and then increase your speed for 20 to 30 seconds to 15 to 20 mph. Start with shorter bursts and lengthen them as you get more fit. As with walking or running, adding steep hills to your cycling can increase your calorie burn.
According to certified fitness instructor and registered nurse, Anja Garcia,
“When you add 30-second bursts within that climb, your heart rate spikes, forcing the body to burn even more to sustain the effort. This results in crazy calorie burn — anywhere from 400 to 800 calories — and you’ll see quick results.”
You can interval-train using distance if you don’t have a stopwatch or an app on your phone that can help track your time. If you’re outside, for instance, use light poles or mailboxes or streets as your gauge. If you’re watching TV at the gym, use the commercials or the clock on your cable box as a guide.
Conclusion – What to Do Next
High-intensity interval training is not for everyone. Talk with your doctor before you increase the intensity of your workouts or start a new exercise program.
Still want more? To learn more about HIIT, reach out to us! For more tips about nutrition, health, and fitness, head on to the Aussie Supps Nutrition Hub in-store. We have our in-house, qualified nutritionist to take care of your health and diet needs. For bookings and more info, check out our Contact Us page, chat with us on Facebook, or email us at firstname.lastname@example.org.
Remember, if your goal is to lose weight, your health matters more than a number on a scale. It's always important to maintain a holistic approach to weight loss. It should also include physical activity, stress management, quality sleep, and other important factors, such as hormones and medical issues.