If you're active on social media (namely Instagram and Facebook) then you may have seen the wave of fit ladies and gents showing off insanely toned mid-sections, arms and legs, and claiming the results are from something called HIIT workouts.
Or maybe you've heard of F45 - a group HIIT class. Or perhaps you've just seen that person at the gym sprinting on the treadmill for what seems like 2 seconds, jumping off and panting, and then jumping back on. That's HIIT too!
So what is HIIT?
HIIT stands for High Intensity Interval Training, and is a type of training that increases cardiovascular fitness while building muscle strength and tone. One of the greatest things about HIIT training is that it's not limited to any particular type of exercise. You can make almost any workout a HIIT workout if you follow the guidelines below.
HIIT is all about getting the heart rate up (high intensity) for a short period of time, and then bringing it back down for a rest. A common form of HIIT is the tabata style, which is 20 seconds of intense work, followed by 10 seconds rest (then repeated). You can do any combination of work/rest time you like, however it is recommended to keep work time between 20-60 seconds, and rest to 10-40 seconds.
While all HIIT works your cardiovascular system, you can make your HIIT more cardio-focussed by using a combination of body weight exercises like running, jumping, skipping, high knee's, burpee's, jumping lunges, and more.
On the flipside, weights are an excellent addition to a HIIT workout. You can do any sort of exercise, but keep the weights a little lighter than you would normally go, so you can do higher reps. For this you could try a circuit with the following: bench press, tricep dips, weighted lunges, bicep curls and more.
HIIT workouts are supposed to be HARD and high intensity, and because of that they are usually between 10-30minutes. Any longer than 30 minutes and you're not going at a high enough intensity - you should be begging to stop at 30 minutes and have almost no fuel left in the tank!
Who would benefit from HIIT training?
HIIT workouts are great for surfers, kite-surfers, wakeboarders and snowboarders as the quick movements and intense bursts of energy mimic your action in the water/on the board. Incorporating plyometric (jumping) movements into your HIIT workout will only help your performance.
HIIT workouts are also great for anyone looking to take their fitness up a notch and increase their cardio fitness as well as their strength. Because the moments of work are short (20-45 seconds) you should be going as hard as possible, which promotes muscle growth and helps to blitz fat.
Check out our Instagram for a few great HIIT workout video's, or try the circuit below - let us know how you go!
HIIT Tabata Circuit - no equipment needed
Do the circuit full through with only the allocated rests, then repeat once (total time 20 minutes).
E.g. jumping squats 20 seconds, rest 10 seconds, jumping squats 20 seconds, rest 10 seconds (until you have done 4 lots of jumping squats, then move onto the next exercise)
Jumping squats - work 20 seconds, Rest 10 seconds x 4
High knees - work 20 seconds, Rest 10 seconds x 4
Burpees - work 20 seconds, Rest 10 seconds x 4
Jumping lunges - work 20 seconds, Rest 10 seconds x 4
Push ups - work 20 seconds, Rest 10 seconds x 4
Book in to see one of our physiotherapists today to get a custom workout plan that'll have you fit and toned all year around! Book online now, or call (08) 9448 2994!