Gone are the days that you need to workout for an hour to see results. Doing High Intensity Interval Training workouts, or better known as HIIT, can range from as little as 4 minutes to up to 30 minutes and be just as or even more effective. Research shows you can achieve more progress in a mere 15 minutes of interval training than jogging on the treadmill for an hour.
Determining the perfect duration of a HIIT workout requires a bit of experimenting. In my experience, I would say the sweet spot is between 20 to 30 minute sessions and combining this with some weight lifting to build and maintain muscle, and yoga to restore calmness in the body and reduce stress.
So an ideal week would look something like this:
3 x HIIT sessions
1 x weight session
1 x yoga
There are other factors that determine what is best for you pending on your goals and your lifestyle, but this is a good guideline to start with.
Benefits of HIIT
HIIT is a great workout, especially for those with busy schedules, as the sessions are short, intense and result orientated. On really busy days, you can schedule in a 4 minute HIIT workout, and this would be so beneficial, versus just skipping a workout because you think you need to hit the gym for that one hour session.
The effect of all that intense exertion, kicks your body’s repair cycle into hyperdrive. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after, say, a steady pace run. It also stimulates production of your human growth hormone (HGH), which is not only responsible for increased caloric burn but also slows down the ageing process, making you younger both inside and out.
You can do HIIT anywhere as you don’t need much space or equipment. It is such a simple concept to go at maximum effort for a short period of time followed by a recovery period and repeat. Adapt it to the time and space constraints you have. HIIT is for all fitness levels as you can modify the exercises and work at an intensity that suits you.
HIIT workouts you can try out
Start with a 5 minute light jog to warm up.
30 second sprint / 45 second rest for 10 rounds
40 second sprint / 20 second rest for 10 rounds
Tip: So you don’t lose out on time, during the rest time, jump your feet to the side of the treadmill instead of stopping it.
Full Body HIIT Workout (No Equipment):
40 seconds on / 20 seconds rest
Crab Toe Touches
Complete 3-5 rounds