Who doesn’t want to get more done in less time? Especially when it comes to exercise! Try High Intensity Interval Training (HIIT). HIIT describes 
any workout that alternates between intense bursts of activity and fixed periods of less intense activity or complete rest. For example, run as fast as you can for 1 minute and then walk for 2 minutes. Repeat that 3 minute interval five times for 15 minutes.
Some benefits of Interval Training:
- Burns more calories during and after a workout than continuous aerobic training. The short bursts of increased intensity help you achieve a better body composition in less time.
- Continue to burn more calories for about two hours after exercise. Exercise Post Oxygen Consumption (EPOC) refers to the body’s natural ability to return to homeostasis after exercise. With HIIT training, the total calories burned in EPOC is greater than during continuous exercise.
- Increase your metabolism. HIIT stimulates production of the human growth hormone (HGH) during the 24 hours after your workout. HGH is not only responsible for increased caloric burn but also slows down the aging process.
- No equipment necessary. Running, biking, rowing, high knees, fast feet, or anything plyometric like jumping lunges work well to get your heart rate up fast.
- HIIT is ideal for a busy schedule. You can squeeze a very effective workout into a short period of time.
- Healthier heart. In HIIT training you will be pushing yourself into your anaerobic zone (that zone where you feel like you are sucking wind – roughly 80 to 95% of your heart rate max). The result is better cardiovascular endurance.
If you’re new to HIIT training, start slow and be sure to warm up to help prevent injuries. When you are ready for your workout, go all out for 20 seconds and then rest for 40 or even 60 seconds. Keep track of your reps and try to improve on your next workout. Start with one or two HIIT workouts per week and avoid training on back to back days.
by Cindy Hunt
Cindy Hunt is certified with the Canadian Society for Exercise Physiologists as a Certified Personal Trainer. She has a Bachelor of Arts degree and graduated with Honours from the NAIT Personal Fitness Training Program. She holds numerous group fitness certifications. Her passion lies in motivating others to get active and pursue a healthy lifestyle. She has worked with athletes, dancers, aquafit participants, pre and post-natal woman, older populations and anyone who is looking to reach their fitness goals.
