High Intensity Interval Training

If you have been looking for a way to take your fitness to the next level, I recommend trying to add more intensity.  High Intensity Interval Training (HIIT)  will burn more calories, lose more fat, and improve your cardiovascular fitness level in 30 minutes or less.  Perfect for those looking to squeeze in a short workout.  However, this type of training isn't for everyone....especially people with heart issues or may be new to working out. 

What is it?
High Intensity Interval Training (HIIT) is an exercise strategy that is intended to improve performance with short training sessions. HIIT burns fat in a short and intense workout. Usual HIIT sessions vary from 9–20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, a runner would alternate 30–40 seconds of hard sprinting with 15–20 seconds of jogging or walking.  However when you are first starting out, you may want your work:recover ratio to be 1:6 until you start to improve or get the hang of it. 

HIIT Guidelines:

• HIIT is designed for people whose primary concerns are boosting overall cardio fitness endurance, and fat loss, without losing the muscle mass they already have.
• Before starting any HIIT program, you should be able to exercise for at least 20-30 minutes at 70-85% of your estimated maximum heart rate, without exhausting yourself or having problems.
• Because HIIT is physically demanding, it’s important to gradually build up your training program so that you don’t overdo it.
• Always warm up and cool down for at least five minutes before and after each HIIT session.
• Work as hard as you can during the high intensity intervals, go until you feel the burning sensation in your muscles indicating that you have entered your anaerobic zone and hold it as long as you can. 
• If your heart rate does not drop back down to about 70% of your max during recovery intervals, you may need to shorten your work intervals and/or lengthen your recovery intervals.
• HIIT  is not for beginner exercisers or people with cardiovascular problems or risk factors. If you have cardiovascular problems or risk factors should NOT attempt HIIT unless your doctor has specifically cleared you for this kind of exercise.

Example HIIT Workout:
1:6 Sprint:Recovery Ratio
Sprint:      Recovery:      Sets:
30sec           180sec         5-8
20sec           120sec         8-12
15sec            90 sec        11-12

***Progress to a 1:3 Sprint:Recovery Ratio
Example: Sprint 30 sec - Recover 90 sec

Don't perform on back to back days.  Give yourself a chance to rest between HIIT Workouts.  For example, you may begin with only performing HIIT one day/week.  Advancing to 2-3 days a week with a day of rest in between workouts. 

***Sprints are FULL 100% Max Effort.  Recovery can be a walk or light jog. 

Reminder that MORE is not better...better is better!  Make sure your workouts will help reach your goals!

Circuit Training



Modifed burpees! YAY!



Circuit Training is a workout routine that combines cardiovascular fitness and resistance training. It was first proposed in the late 1950s as a method to develop general fitness. The initial routines were arranged in a circle, alternating between different muscle groups (hence the name circuit training).

Depending on your current fitness level or the amount of time you have, do the following exercises one after the next with as little rest as possible. 

1. Squat Jumps
2. Push ups
3. Walking Lunges
4. Plank
5. Burpees
6. Chair/floor dips
7. Mt. Climbers
8. Superman
9. Crab Crawl (forward and back)
10. Rest 90 seconds and then...REPEAT :-)

 ***Look at Google image for pictures of exercises***

How to modify:

1. Squat Jumps – Don’t jump…just squat
2. Push ups – Do from the knees
3. Alternate forward lunges
4. Plank –take breaks by putting knees down
5. Burpees – Same great move but with NO jumping
6. Tricep dips – I recommend coming from a chair and taking breaks
7. Mt. Climbers – Don’t jump, rather walk feet up and back
8. Superman – Keep closer to head
9. Crab crawl – take breaks when needed

Depending on your fitness level, I would start out with 30 seconds or about 15 reps for each exercise.  If you are a beginner only go through once.  Intermediate, twice.  Advance three to four times through.  As you improve, start doing each exercise for 45 seconds working your way up to one minute. 

Tricep dips!  Double Yay!!