I just finished another session of this type of HIIT training today and I watched my heart rate stay elevated in my 100% max zone without feeling like I was going to die.
HIIT stands for high intensity interval training, and this type of training is going to be 8 seconds of intense work, followed by 12 seconds “recovery” .
A study out of Australia reported that: “Females following a 20-minute HIIT program, consisting of 8-second sprints followed by 12 seconds of rest, lost six times more body fat than the group who followed a 40-minute cardio program performed at a constant intensity of 60 percent of their maximum heart rate.”
And after monitoring my heart rate and doing this for 20 minutes I can see and feel why! You’re working way harder but not taking enough of a break to let your heart rate drop too low, thus causing your body to engage all of its energy systems and muscle fibers.
Not just that but it will energize you and put you in a great mood for the rest of the day! Long cardio sessions can be hard and draining on the adrenals and thyroid and are really bad for women in this way.
Pick your cardio machine, I would recommend using the elliptical, bike or treadmill. For the treadmill I put it on high and alternate between sprinting for 8 seconds to pushing myself up on the hand rails and stepping my feet on the sides to do my “recovery” for 12 seconds. Only do this if you’re comfortable with jumping on and off a fast moving treadmill without falling on your face!
The elliptical and bike is safer and you can still get the intensity. Just add more resistance so you can really giver on your 8 seconds working interval. Make sure to warm up for about 5 minutes, do your intervals of 8 seconds work with 12 seconds recovery for 20 minutes, stretch, then your done!
You’ve just done the equivalent of about 45 minutes of a regular, boring cardio routine.
Start with this once, maybe twice a week, then after about a month increase with one more session within your week.
Due to these being quite stressful on your body and connective tissue, you don’t want to do intervals everyday. Cycling your program is always best, so go about 3 months doing HIIT this way, take a week off, then cycle back up to 3x a week.
Much love, health, and gratitude
By Jannine Murray, Health And Fitness Specialist
“Be Inspired, Get Results”