High Intensity Interval Training 1

To say I really like working out would be an understatement. I don't exactly jump out of bed at 4:30 a.m. and smile all the way to the gym, but I can honestly say I smile once I'm there. That smile turns into full-on elation when I'm done with a workout. If I could bottle that post-workout feeling that comes from the rush of endorphins, the increased blood flow, and the feeling of toxins leaving your body, I would be rich, and maybe even finally own a dishwasher.

But, there are other things I love:  reading, baking, watching way too many Showtime series to mention, writing blogs, seeing friends. And, things I need to do:  work, cook, clean, sleep, laundry. Like most people, I don't have a ton of time to spend at the gym. To get the job done quickly, I do High Intensity Interval Training (HIIT) at least twice a week, with random cardio and strength on the other days. 

HIIT is a method of training that burns loads of calories while simultaneously building lean muscle AND increasing your cardiovascular fitness. The theory behind HIIT is simple:  alternate short bursts of high-intensity cardio work at your maximum effort with some working recovery in between. While there is no set formula for a HIIT workout, I use the working recovery time to do more strength-based exercises that allow my heart rate to come down a little.  This type of workout is efficient, and much of it can be done with little equipment. Below is a workout for you to try either at home or at the gym. All you need is a jump rope and some weights. Each exercise should be done with little recovery and transition time in between. Begin with five minutes of warm-up and end with five minutes of cool-down and stretching. 

HIIT 1

Equipment:  weights, jump rope

5:00 Warm-up - light cardiovascular activity

Circuit 1

0:30 burpees

0:30 plank

0:30 push-ups

0:30 squats

0:30 mountain climbers (holding a plank position, alternate pulling knees to chest quickly)

1:00 rest

Repeat 4 times

Circuit 2

1 minute jump rope

0:30 squat jumps (regular squat, but with a hop when you rise up)

1 minute jump rope

0:30 bicep curl

1 minute jump rope

0:30 reverse fly (standing, one weight in each hand, bring chest parallel to the floor, and raise arms out to the side - targets back muscles)

1:00 rest

Repeat 4 times

Circuit 3

0:30 turbo lunges (lunge position, alternating each side with a hop in between)

0:30 front kicks

0:30 shoulder press

0:30 jumping jacks

0:30 side plank (right)

0:30 side plank (left)

1:00 rest

Repeat 4 times

5:00 Cool-down - light cardiovascular activity

Stretch