Information on HITT Workouts and Options!

Time to talk about the classic, HITT workout. HITT is stood for “high-intensity interval training”. It is a training technique in which you go all out for, 100% of your energy and effort should be put into this type of workout. It includes intense bursts of exercise and then followed by short recovery periods. An example would be sprinting for 30 seconds, following it by walking for 30 seconds.

Personally, I enjoy HITT workouts because I do not like spending more than an hour- to an hour and a half in the gym. The benefits of this workout is that it increases your heart rate and burns more fat in less time, making it more suitable for people that want a fast workout. It also helps with weight loss, managing blood sugar. If you are looking to stay fit and get leaner, HITT workouts are definitely for you!

If you are new to HITT workouts, I suggest you try it 1-2 times per week because it can get pretty tiring on the body at first. Then I would transition to 2-3 times per week to see faster results. Remember to listen to your body and if you feel as though your body is ready for more of a HITT workout, then of course add another day of it! HITT workouts can cause stress to your body, but a little bit of stress is good for your muscles because in the end it makes you stronger and overall more fit. However, too much stress on your body can cause potential problems, so listen to your body.

According to BuiltLean, “The objective with HIIT workouts is to crank your heart rate up to 85-90% of its maximum so that you are working “anaerobically”, or without oxygen. This leads to EPOC (Excess Post-Exercise Oxygen Consumption), also known as the afterburn effect, where you’re burning more calories throughout the day because your body has to recover from that intense exercise” (1, 2017).

HITT WORKOUT OPTIONS:

30:45 SPRINTS

Instructions:

Complete 15 rounds of the following:

• Sprint for 30 seconds at near-maximum effort.

• Walk for 45 seconds.

30:60 KETTLEBELL SWINGS

Instructions:

Complete 10 rounds of the following:

• Kettlebell swing for 30 seconds at near-maximum effort.

• Invisible jump rope for 60 seconds.

BEGINNER TREADMILL ROUTINE

• Walk for 1.5 minutes at level/speed 3

• Jog for 30 seconds at level/speed 7

• Continue to alternate between walking and jogging for 20 to 30 minutes

• Cool down: Walk 10-20 minutes at a slow and steady pace

INTERMEDIATE TREADMILL ROUTINE

• Walk for 1 minute at level/speed 3.5

• Jog for 30 seconds at level/speed 7.5

• Continue to alternate between walking and jogging for 20 to 30 minutes

• Cool down: Walk for 10-20 minutes at a slow and steady pace

ADVANCED TREADMILL ROUTINE

• Walk for 30 seconds at level/speed 3.5

• Jog for 30 seconds at level/speed 7.5

• Continue to alternate between walking and jogging for 20 to 30 minutes

• Cool down: Walk for 10 minutes at a slow and steady pace

Thank you all to my followers for keeping up with Exercise with Essie. This page has been so fun, and has really opened my eyes to fitness! I hope I have encouraged you all to get active and to encourage others to be active as well!

Information from: 1, N. (2017, July 01). How Long Should A HIIT Workout Last To Maximize Fat Loss? Retrieved November 09, 2020, from https://www.builtlean.com/hiit-workout-duration/