Have you hit a plateau with your fitness or are you just bored with your usual jog on the treadmill or UMaine trails? Why don’t you turn up the intensity with some High Intensity Interval Training (HIIT)! High Intensity Interval Training will not only help you achieve your weight loss goals, but will also allow you to rev up your metabolism and increase your speed and endurance! HIIT workouts consist of bursts of high intensity exercise followed by short periods of recovery in between. Intervals are very demanding, but produce amazing results! HIIT workouts actually increase your post exercise recovery, therefore causing your body to continue to burn fat and calories even after your workout! This is because your body continues to need more oxygen than it was taking in before your workout in order to oxygenate your blood and restore your body’s temperature, heart rate, and breathing.
The ladies at Tone It Up have 3 amazing HIIT workouts that will help you blast fat and maintain your bikini body!
Workout #1: HIIT Treadmill Workout
- Warm up for 5 minutes with a fast pace walk or jog
- Find a treadmill setting that you find challenging by setting your incline and speed slightly higher than what you are comfortable with
- After going all out for one minute (the work interval), slow down for two minutes (the recovery interval)
- Repeat intervals 5 – 8 times, followed by a 10 minute cool down
Katrina and Karena at Tone It Up suggest that in order to see if you are pushing yourself hard enough, use the Rate of Perceived Exertion Scale, with an RPE of 1 being easy. An RPE of 9 – 10 means you are out of breath. If you are just beginning, aim for an RPE of 6 -7, otherwise shoot for 9 – 10.
Workout #2: HIIT Track/Trail Workout
- Warm up for 5 minutes with a fast pace walk or jog
- SPRINT for 30 seconds
- Jog or walk for 2 minutes
- Complete these intervals 6 – 10 times, followed by a 10 minute cool down
Workout #3: HIIT Endurance 60 Minute Bike Ride
- Warm up at a comfortable pace for 10 minutes
- Stand up on your bike and accelerate for 30 seconds
- Sit down and keep your speed for another 30 seconds
- Gradually slow down to a comfortable pace
- Repeat this interval every 5 minutes
Aim to do a HIIT workout at least 3 days a week, and ladies, don’t be afraid to sweat! So whether you’re running the track, trails, treadmill, biking outdoors, or on a spin bike at the Rec Center, these HIIT workouts can easily be incorporated into your everyday routines!
Workout compliments of Tone It Up
Photo Credit: google images