SHORT ON TIME?
WANT TO INCREASE YOUR FITNESS?
LOOKING TO BURN FAT?
Then you need to try this HIIT session from our #BlessedBabe @Arica__sky
She knows that cardio is not just about running on a treadmill, watching NetFlix on an exercise bike, or running the streets early in the morning. With HIIT or High-Intensity Interval Training, you can get plenty of the benefits of cardio and more for a fraction of the time. The only catch is that you have to be willing to get uncomfortable!
KEEN TO SEE WHAT THE FUSS IS ALL ABOUT?
Check Out Arica’s simple, no-equipment-needed HIIT session
Complete rounds of the following exercises, taking a 10-20 second rest in between each exercise:
100 JUMP ROPES
50 JUMPING JACKS
50 SHOULDER TAPS
20 JUMPING LUNGES
10 JUMPING SQUATS
If you give this session a try, make sure you tag us in your sweaty selfies or workout videos! @blessedprotein #feelblessed
WHAT DOES HIGH-INTENSITY TRAINING ACTUALLY MEAN?
This type of training involves cardio exercises performed at close to maximum or maximum. This could be sprints, burpees, sled push, box jumps, or similar whole-body max-effort activities, this is the high-intensity component. Short bursts of these max effort activities are then followed by rest or much lower intensity exercises, such as walking or jogging, or even static or core exercises, this is the interval component.
In a HIIT training session, multiple sets of max-effort bursts would be paired with rest periods, this means the body’s systems are pushed hard, then allowed a short time to recover ready for the next round. You can perform a HIIT session with no equipment and just 2 exercises, but you can also perform complex HIIT sessions that challenge all of the muscle groups by following a circuit format. This is the format Arica’s session follows, and it shows that you can get a high-quality sweat session that requires no equipment and not much time too!
WHAT ARE THE BENEFITS OF REGULAR HIIT SESSIONS?
Fast - because you are putting in the max-effort (think 8 - 10 out of 10 in terms of difficulty) following by rest, you can really push the body because the hard efforts do not need to be sustained for extended periods. These repeated max effort bursts result in a lot of calories burnt during and often after the session.
Simple yet effective - you can perform a potent HIIT session anytime, anywhere! You don’t need equipment, a trainer, or even much space to really get the most out of your session.
HIIT sessions have been shown to increase your cardiovascular at a much faster rate than traditional steady-state, lower-intensity cardio sessions. This is particularly applicable to people with substantial training experience.
Longer lasting after-effects - HIIT workouts have a larger impact on your overall energy-burning potential because they increase your post-session energy output more than many traditional forms of training. This can be a useful tool for those looking to decrease their overall body fat levels.
It’s important to remember that just like everything in life, you only get out what you put in!
The key with HIIT is that your efforts really need to be close to your maximum to really reap the rewards. HIIT sessions are not a hack or short cut to progress, they are simply a more efficient (but intense) way to reach your goals.