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HOW TO HIIT THE GYM?


What is HIIT?

High intensity interval training (HIIT) involves alternating between high and low intensities, and only requires a handful of minutes to reap the benefits. That makes it an especially effective exercise option for anyone short on time—but it’s beneficial for us all. Interval training encourages the development of lean body mass—required for a healthy metabolism. Though HIIT has been around a lot time, it’s all the rage lately, with new studios opening up everywhere. But good news: You can accomplish the same activities and fat burn in your local gym!

How Does it Work?

The best part of incorporating HIIT actually comes after your workout. High intensity interval training raises your resting metabolic rate anywhere between 24-48 hours after you’ve finished your workout. This means you’ll be burning more fat just walking around being you than you would without HIIT in your routine.

This occurs because biologically, we are meant to move two ways: aerobically (traveling long distance on foot) and anaerobically (like sprinting away from danger). Anaerobic training, like HIIT, recruits fat for fuel, leaving us with strong, lean bodies that have healthy hearts, speed, and power.

How to Build Your Own HIIT Routine?

  • Always use a dynamic warm-up.

  • If you plan on doing HIIT on a day you also lift weights, do it at the end of your workout to maximize that fat-burning window. This will also allow you to maintain high energy and good form while lifting.

  • Make sure to incorporate resistance training using compound movements like push-ups, pull-ups, squats, and kettlebell swings. You’ll get more bang for your buck as these recruit the most muscles and burn the most calories.

  • Varying your intensity on cardio equipment works really well. For example:

  • Stairclimber – 60 sec high speed/60 sec low speed, repeat

  • Bike “Tabata” – 20 sec sprint/10 sec rest, repeat

  • Treadmill Sprints – 40/20 walk/incline walk, walk/jog, or run/sprint


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