Get moving with HIIT training

HIIT is making headlines everywhere: in fitness centers, training programs, endurance athletes’ conditioning regimens  and weight loss establishments. HIIT is short bursts of exercise for a specific amount of time with a set recovery time. To give a quick example: do as many pushups as you can in 30 seconds, rest for 10 seconds, do high knees for 30 seconds, rest for 10, jump squats for 30, rest for 10, mountain climbers for 30. Make it harder by doing each exercise for 45-60 seconds, or by selecting harder exercises. You get the picture?

HIIT isn’t just for strength training. It also includes aerobic activities such as running or biking. Fartlek running is an effective running workout designed to help runners get faster. If you are a runner or biker, incorporate HIIT once or twice a week for remarkable gains.

Why is HIIT getting so much buzz?

  1. Decreases body fat.  
  2. Improves insulin sensitivity.
  3. Improves muscular strength.
  4. Improves your VO2 max — your body can do more work
  5. Improves athletic performance by boosting your body’s ability to process glucose and fats.
  6. Improves mitochondria — the powerhouse in your cells that prolongs fatigue from hitting.
  7. Is fast! You can do a great workout in 10 minutes.
  8. Helps endurance athletes get faster


Create your own HIIT routine. Here is a guideline based on your level and equipment available:

Do each exercise for 30 seconds. Rest for 10 to 30 seconds, depending on your fitness level. Beginner: 2 rounds, Intermediate: 3 rounds, Advanced: 4 rounds

  1. Squat with biceps (using dumbbells or tubing) or squat jumps
  2. Mountain climbers – using gliders
  3. High Knees
  4. Lunge with weights or lunge jumps – left leg
  5. Lunge with weights or lunge jumps – right leg
  6. Pushup/row with dumbbells or atomic pushups
  7. Plank with jacks (use gliders if you have them)

More info:

https://www.acefitness.org/acefit/fitness-fact-article/3317/high-intensity-interval-training/

https://www.acefitness.org/acefit/healthy-living-article/60/104/what-is-high-intensity-interval-training-hiit/

http://www.ideafit.com/fitness-library/hiit-for-endurance-training-really

http://www.ideafit.com/fitness-library/the-benefits-of-group-high-intensity-interval-training

https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf

Cynthia Miranda

About Cynthia Miranda

Cynthia Miranda has been in the fitness industry over 20 years including a degree in Sports Medicine, certifications with spinning, yoga, TRX, CrossFit and even Zumba! She has worked and is working with clients with all different levels of health & fitness from cardiac rehab patients to athletes to workaholics. Cynthia is an avid mountain biker and loves to be outside hiking and camping when she can. She is a mother of three girls ranging from 9 to 16.

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