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How can you Incorporate HIIT into your Workout Routine?

Updated: Mar 24, 2022

High-Intensity Interval Training (HIIT), is one of the hottest exercise trends. But what does HIIT actually entail?


Simply put, #HIIT is a higher intensity exercise followed by a recovery period. HIIT workouts can be effective in as little as four minutes to 15 minutes but should be capped at 30 minutes.


Dr. Michele Olson, a professor of exercise science at Auburn University at Montgomery, Alabama, said it's not high intensity unless the heart rate is elevated to near 90-plus percentage of its maximum.


"Many people think they are engaging in HIIT but they are really doing traditional interval #training, where the heart rate is around 75 to 85 percent of max", she said. The maximum heart rate is about 220 minus age, according to the American Heart Association. Olson said that if done properly, HIIT can increase the effectiveness in losing abdominal fat and prompt favorable changes in #cholesterol and #insulin levels.


There are several ways to begin using HIIT in your workouts.


First in Tabata training. #Tabata training is a HIIT workout, featuring exercises that last four minutes of 20-second work intervals followed by 10 seconds of recovery.


Squat Jumps-20 seconds. Walk-in Place 10 seconds (Repeat 8 times).


A cardio HIIT interval can be performed on the treadmill, spinning bike, or rowing machine.


Row/ Sprint/ Bike at or close to 90 percent rating of perceived exertion (RPE) for 30 seconds, rest for 30 seconds (Repeat 5-15 times)


Cool down with an overhead stretch, forward lunge, and a forward fold, holding each move for 30 seconds.


Whatever you choose, incorporating HIIT into your workout can help you achieve whatever fitness goal you set up for you.

 

ABOUT THE AUTHOR

Rita Ashcroft is a certified personal trainer that specializes in HIIT and functional movement exercises for all #fitness levels.

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