You don’t have time. This is the most popular reason (excuse) for not working out. Just thinking about the time and effort involved wears you out. HIIT (High Intensity Interval Training) is the best workout when you are constantly feeling pressed for time.
Scenario 1 – Workout at the gym
- Get dressed. (You must wear something presentable as you will have an audience.)
- Figure out what to do with the kids.
- Drive to the gym.
- Hope there is a machine free.
- Do your 45-60 minute workout. (Includes warm-up and cool down.)
- Drive home.
- Oh… I almost forgot! You must also put on your makeup if you are my friend Sheila. (Sorry Sheila)
Scenario 2 – Workout at home
- Get dressed. (Yes, you should still do this. But it is perfectly ok to look like crap if you want.)
- Get any equipment needed out.
- Find workout DVD. (Because it’s never where it should be.)
- Workout 45-60 minutes. (Includes warm-up and cool down.)
- No driving.
Well that sounds a little better!
Scenario 3 – HIIT workout at home
- Get dressed… still necessary… I guess
- Get water, towel and timer
- HIIT Training 20 minutes. (includes warm-up and cool down.)
Wow! Workout done!
What Is HIIT?
Here is a great short video that explains HIIT basics.
Doing A HIIT Workout
- Warmup – 1-2 minutes of jumping jacks, running in place, etc…
- 20-30 seconds of selected exercise at 100% effort.
- Rest for 60-90 seconds. (Allow your body enough time of rest to catch your breath and be able to do another 20-30 seconds of exercise at 100% effort.)
- Repeat steps 2 and 3. (4-7 times depending on your fitness level.)
- Cool down with walking in place and stretching until your heart rate returns to normal.
Exercises You Can Use For Your HIIT Workout AT Home
Basically, any exercise that raises your heartrate can be used for your workout. Here is a short list of some exercises I recommend.
|Butt Kicks||Mountain Climbers|
|Fast Squats||High Knees|
|Jumping Jacks||Fast Feet|
How Often Should HIIT Workouts Be Done?
HIIT workouts should only be done a maximum of 3-4 times per week. The reason behind this is that HIIT workouts are quite strenuous on the body. It is necessary to give your body ample time for recovery in between these workouts.
It is perfectly okay and highly recommended to alternate days of HIIT with other types of workouts. Strength training, ab work, yoga, and stretching, are all perfect to do on alternating days.
Doing HIIT Right
More Benefits of HIIT
This first video in this article goes over quite a few benefits of HIIT training. Here are a few more that I found interesting:
- More Enjoyable – Studies show that High Intensity Interval Training is more enjoyable than Continuous Moderate Intensity Training.
- Requires Less Time for Similar Results – Studies show that a 25 minute High Intensity Interval workout is more time efficient and perceived to be easier than a 40 minute Moderate Intensity Continuous workout for improving cardiorespiratory fitness and fasting blood glucose levels.
- Reduces Insulin Resistance/ Lowers Blood Glucose Levels – Studies show that HIIT appears effective at improving metabolic health, especially with those at risk of or with type 2 diabetes. Another study shows HIIT lowers blood glucose levels in adults with type 2 diabetes.
- Increased BDNF – The highest BDNF levels are reported after high intensity exercise protocols. This study shows that HIIT is more effective than continuous high intensity exercise for elevating serum BDNF.
BDNF – (Brain Derived Neurotropic Factor) Is a protein found in the brain and spinal column. The function of BDNF is to grow and fix neurons. It is vital to learning, memory, and higher thinking. Some reasons for levels of BDNF decreasing in the body are due to such things as aging, eating high levels of saturated fat and refined sugar.
- Reduces Blood Pressure – This study shows that short term HIIT (<12 weeks) significantly improved diastolic blood pressure and long term HIIT (>12 weeks) significantly improved waist circumference, % body fat, VO2 max, resting heart rate, and systolic blood pressure.