HIIT’ing your fitness goals in less time
Are you ready to blast your fitness to a whole new level? Whether you are just getting started or you are already fit and looking for more efficient ways to get even fitter, high intensity interval training, or HIIT, is just what you are looking for. There is overwhelming evidence to support the exercise performance enhancing effects of high-intensity interval training and that is exactly why it forms the foundation of our signature Metabolic Variance Training. “In fact high-interval intensity training is so effective, you can begin to see results in as little as 6 sessions!”
A recent study published in the Journal of Applied Physiology found that HIIT training, can actually improve your muscles ability to use energy by effecting your mitochondria, one of the most important engines inside your muscle cells. Mitochondria have gained a lot of attention lately for things ranging from disease prevention to anti-aging. If it is the first time you are hearing about mitochondria, they are small structures found inside cells that help with cellular respiration and energy production. Pretty important stuff, even if you don’t want to slow the effects of aging. HIIT seems to directly influence the mitochondria making it easier for the cells of your working muscles to breathe and produce more energy.
One of the best things about HIIT training is that it allows you to get significant benefits without spending a lot of time training. You just have to train a bit harder when you are working out. The good news is that you don’t have to commit to all of the traditional volume recommended by previous ‘standards’. “This can be so profound of an effect that you can actually substitute an hour of traditional training for 10 minutes of HIIT and get better results with HIIT.”
The challenge with HIIT is making sure your body is physically capable of being pushed to that level of exertion. You should be cleared by your health care professional, as HIIT training is supposed to be ‘at your limit’ of exertion in order to achieve the best results. Physically you can also help prepare yourself by engaging in structured core strengthening and neuromuscular control training programs like the ones offered at Feeling Pretty Remarkable. These programs help develop the neural connection between your brain and the smaller muscles surrounding your joints that are responsible for providing stability and control, while reducing the amount of physical strain they experience. This will help reduce the likelihood of injury while you are cranking up the intensity of your workouts.
HIIT provides a potent stimulus for transforming your fitness and getting you in the best shape of your life without the traditional time commitments. This is great news for people looking to get fit, slow down the effects of aging and get the most out of their life through strong physical health.
The next time you are looking for something to do for a workout, try this:
- Warm up for about 7-10 minutes doing some light exercise in order to get the heart rate up and start getting the muscle and joints lubed up. This can be with light jogging or even doing some controlled burpees on the spot.
- Once you have warmed up, then the fun begins. I’ll give you two options, one with running and one using burpees.
- For the running, pick a spot where you can run full speed for about 20 seconds. Then rest for 10 seconds. Repeat this for a total of 8 times. Once you are done, keep moving around by either jogging lightly or walking briskly. This will help you cool down and prevent blood from pooling into your legs.
- If you don’t want to run, you can use burpees. Set a timer, there are great app versions of timers that you set to help keep you on track. Perform as many burpees as you can for 20 seconds and then take a 10 second break. Repeat a total of 8 times then cool down. If you don’t have a timer, give yourself a goal of doing 6-10 burpees for each of the 8 rounds.
This is a great way to get a HIIT workout that is just around 15-20 minutes. Give it a try and let us know how it goes!
Jacobs RA et al. Improvements in exercise performance with high-intensity interval training coincide with an increase in skeletal muscle mitochondrial content and function. J Appl Physiol. 2013 Jun 20.
Little JP et al. A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms. J Physiol. 2010 Mar 15;588(Pt 6):1011-22.