High Intensity Interval Training (HIIT) is a GREAT for when you are short on time, but still want to get amazing fitness results. It is a style of exercise where you alternate between quick bursts of maximum and low effort. Muscle For Life explains, “The high-intensity intervals push your body toward its metabolic limits (basically as hard as you can go) and the low-intensity intervals allow it to recover (catching your breath).”
A good HIIT workout should…
- promote strength building for all major muscle groups of the body
- use large muscle groups to create the appropriate resistance and aerobic intensity
- create a balance of strength throughout the body (i.e. you don’t want to plan 5 exercises for 1 body part, while only planning 1 for another; creating a balance of strength around a joint is an effective way to prevent injury)
- be modified as necessary to increase or decrease exercise intensity
- be safe given the space available
- be creative with environmental features (i.e. walls, steps, benches, etc.)
- be easily transitioned to accommodate minimized rest time
- allow for a min. of 15 seconds rest between move
If you follow the 8 rules above, you’re well on your way to improving your
- anaerobic and aerobic fitness level
- blood pressure
- insulin sensitivity
- cholesterol
- body fat percentage
- muscle mass
- mitochondrial function
- health
