Intensify your workouts and maximize results with interval training.
What is it? Interval training consists of performing cycles of intense exercise with cycles of light-moderate intensity recovery periods. This is typically done with cardiovascular exercise such as walking, running, swimming, and bicycling or can be performed on cardiovascular machines – bike, treadmill, elliptical, or rowing machine.
With interval training, you’ll burn more calories in less time.
With a higher intensity comes a higher fat burning capacity. H.I.I.T. (High Intensity Interval Training) research has proven that performing H.I.I.T. accelerates fat loss and improves aerobic capacity and muscular endurance faster than steady state cardiovascular training alone. Whether you’re a star athlete or recreational exerciser, you’ll be amazed with the results that performing interval training provides.
With H.I.I.T. you’ll get the benefits of continuous cardio, with less time and fewer workouts.
You can use any type of cardiovascular exercise – running, biking, swimming, or use any type of cardiovascular equipment. Start with a 5-10 minute warm-up. This will be a low intensity version of the exercise you’ve chosen to do your H.I.I.T. session with. After the warm-up, you’ll perform intervals of high intensity with recovery periods of moderate intensity, then follow the workout with a 5-10 minute cool down.
- Beginner: jog for 30 seconds, walk for 1 minute > 8-12 intervals
- Intermediate: jog for 30 seconds, walk for 30 seconds > 15-20 intervals
- Advanced: sprint for 30 seconds, jog for 1 minute > 12-14 intervals
- Do not perform on consecutive days.
- Being that it’s an intense workout, you’ll need at least 1 day of rest/recovery in between workouts.
- Beginners can do 2-4x/week and intermediate/advanced can perform every other day.
To put it simply, the more intense your workouts are the more calories you’ll burn. For example, if you were to drive your car really hard and fast, the engine would heat up more so than if you cruised around at a slow pace. The hotter the engine is, the longer it will take to cool off. Same theory applies to someone that runs fast and hard for several minutes versus someone jogging at a slow, easy pace. The runner’s body will heat up more and take longer to cool off, which in essence burns more calories. It’s what I call your fat burning furnace.
The harder you exercise, the higher you turn up your “fat burning furnace” and the longer it will take to cool down.
This high intensity exercise will burn more calories after exercise than steady state cardiovascular exercise. This is called E.P.O.C (excess post-exercise oxygen consumption), and the calorie burning effects after exercise can last up to 48 hrs. The increase in calorie expenditure after intense exercise is from fat calories. Although during high intensity training, the main source of fuel is carbohydrates, what matters most is the total calories burned over the course of the day. What does that mean? You’ll burn off much more body fat performing high intensity interval training versus doing steady state cardio training alone.
You can burn more calories without spending more time.
Why is this important? Long endurance training can cause muscle catabolism. Whether you’re trying to lose weight or increase athletic performance, a loss of muscle will result in decreased metabolism and strength. High intensity interval training will help you to lose fat without losing muscle.