HIIT The Magic Button!
The fitness industry thrives on the fact that we’re all looking for the “magic button” to get into shape. The truth is, there is no magic button – but there is something that works and works really well too!
It’s called High Intensity Interval Training (HIIT) and it’s very simple: You workout like crazy for a short interval of 20-30 seconds, then you rest for a short interval of 20-30 seconds and repeat, repeat, repeat!
The Hill Sprints that LemonBody does at Running Club are a great example of a HIIT Workout (check the EVENTS page to find the next Hill Sprints Session) but HIIT can be applied to almost any type of exercise.
The science of HIIT is really simple too: When you work really hard (to the max!) for a short period, your body gets a cascade of benefits and when you recover for a short period, it enables you to go all out for the next interval.
By working in this way – 30 seconds work, 30 seconds rest you can pack a huge amount of maximum effort into a short time and still get amazing results. In less than an hour of intervals recently, I burned 1250 Calories!
You’ll find a lot of HIIT type exercises in our 1000 Calorie BootCamp Workouts precisely because they work so well!
Here is an example HIIT Workout that can be done in your sitting room (make sure you warm up first!):
Remember, work to the max, then rest. Rest 60 seconds between exercises.
Exercise 1: Star Jumps 20 secs on, 30 secs rest. Repeat 5 times
Exercise 2: Squat Jumps 20 secs on, 30 secs rest. Repeat 5 times
Exercise 3: Mountain Climbers 30 secs on, 30 secs rest. Repeat 5 times
Exercise 4: Burpees 30 secs on, 30 secs rest. Repeat 5 times
Exercise 5: High Knees (running on the spot) 30 secs on, 30 secs rest. Repeat 5 times
Total time: 27 Minutes
Calories burned = 500 (dependent on effort and individual)
Benefits of HIIT:
You Burn lots of Body Fat
You Increase your Metabolism
You Build Power and Strength
You Tone Muscle
You Increase Stamina
You Increase Lung Capacity and Cardiovascular Health (you get fitter!)
You Lower Blood Pressure
You Lower the risk of Coronary Heart Disease (CHD)
You Improve Alertness and Mental Health
You’ll find it Quick and Simple
You don’t need much Kit or much space!
Downside of HIIT
It’s flipping tough if you do it correctly..!
1000 Calorie BootCamp – Fitness and Fatloss made simple
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Captain Felix Deer joined the Army in 1985 and served in a number of Training Officer roles, qualifying as a Unit Fitness Officer in 1986. Since leaving the Army in 1994, Felix has sold property, built houses and flown airliners for a living, but has always maintained his keen interest in Fitness.