What's HIIT, you say? HIIT stands for High Intensity Interval Training. It is a short, high intensity cardio workout that uses your body's anaerobic energy system. (That means the energy system that doesn't require oxygen) HIIT is also called metabolic circuits or metabolic training. Basically, you have a period of time where you "work" followed by a "rest/recovery" period. HIIT usually has short times for each. It is generally a quick, very effective workout.
Why HIIT? It is very effective at raising your metabolism and can keep it elevated for 24-48 hours! It burns a lot of calories and when you drain all of your energy stores during these workouts, you burn a higher percentage of fat during recovery. There is no downside to this quick workout. The intervals can be changed to whatever timing you want according to your fitness ability. You keep your body guessing in a workout like this versus a steady state endurance workout (i.e.- slugging on the treadmill at one pace for a half hour). These workouts are easy to plan and need minimal equipment. They can be done anywhere. All you need is a stopwatch or a clock with a second hand.
How high is "high intensity?" You should not be able to have a conversation. You should be breathing hard and sweating! If you aren't, then you aren't going hard or fast enough. You have to push past comfort and challenge your body.
Here's a very simplified example of HIIT:
30 seconds of body weight squats (As fast as possible with good form!)
30 seconds rest
30 seconds squats
30 seconds rest
Repeat this pattern 5-10 times total. That's a 5-10 minute workout. No more "I have no time!" excuses! If it felt easy, you weren't pushing hard enough or squatting low enough. Go faster, squat lower.
Make up your own HIIT routine. You can jump rope, sprint between two points, do squat jumps, or combine several moves into one routine. The possibilities are endless! Try this 2-3 times per week as your cardio. Tag it onto the end of your strength training if you want. Watch your body change!
