HIIT Cardio Anyone?

Have you ever gone to the gym and worked out for an hour or more only to see no results? You’re pedaling away on that bike or running on the treadmill and at first you saw quick improvements. Your body became a little stronger and you were seeing steady weight loss but gradually things came to a halt. You were not as challenged as you once were running on the treadmill at 6.5mph, workouts started to bore you, and your weight loss reached a plateau. That used to be me. I was on a weight loss mission and dropped 30lbs as if it was nothing! However, after that first two months it seemed like going to the gym was just easy and I did not feel as challenged. This is when I discovered Interval Training.  

High Intensity Interval Training (HIIT) is a higher level of training that is done by alternating periods of short intense bursts followed by a less intense recovery period. HIIT can vary from 4- 30 minutes and proven to enhance athletic training and metabolism. Through HIIT, individuals are able to work out harder for shorter periods and have a more effective workout as a result.

When I started incorporating HIIT into my workouts I saw a HUGE improvement in my athletic ability and weight loss. My workouts became more challenging and I wasn’t bored because the training/challenges were always different. The other great thing about HIIT was that it could be applied to any machine. I would use the treadmill, bike, elliptical, or Stairmaster to complete the HIIT program I looked up online.  Just in case you don’t know where to start here is a sample plan I used below. Let me know how you like it!

20 min HIIT for beginners that can be used on treadmill, bike, or elliptical.

Minutes

Phase/ Excretion

0:00-4:00

Warm up   3

4:00-4:30

Sprint 5

4:30-6:00

Recover   4

6:00-6:30

Sprint 6

6:30-8:00

Recover   4

8:00-8:30

Sprint 7

8:00-8:30

Recover   4

8:30-9:00

Sprint 6

9:00-9:30

Recover   4

9:30-11:00

Sprint 5

11:00-11:30

Recover   4

11:30-13:00

Sprint 6

13:00-13:30

Recover   4

13:30-14:00

Sprint 7

14:00-15:00

Recover   4

15:00-15:30

Sprint 6

15:30-18:00

Sprint 5

18:00-20:00

Cool Down   3

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