High-Intensity Interval training (HIIT) helps you improve performance by doing short training sessions. When performing HIIT, you will be doing cardiovascular exercise. Cardio exercise helps burn fat by doing a short and very intense workout—you can perform these workouts in nine to twenty minutes. An example of HIIT is running on your treadmill hard for fifteen to twenty seconds and then jogging or walking for ten seconds.
To begin a HIIT session, you warm up and then perform high-intensity exercises for six to ten reps, depending on how long you have been exercising. If you are a beginner, it is best to take things slow and perform six intense repetitions. Slowly work your way up to ten repetitions. You should alternate doing medium-intensity workouts for a total of fifteen minutes with all exercises. Do six cycles, and remember to stop at fifteen minutes or no longer than twenty minutes. Then begin your cool-down exercises.
High-intensity exercises include a three- to five-minute warm-up, such as a light jog, that starts very slow. Gradually increase as you get closer to the end of the warm-up routine. Next, perform one minute of high-intensity exercise with a one-minute, low-intensity workout. Repeat this method six to eight times. This should take you fifteen to twenty minutes to complete. Cool down for three to five minutes (a very light jog that gets slower and lighter as you reach the end of the time period).
Many people are very busy and need to literally squeeze exercise into their day, but with nine to twenty minutes, you can include HITT in their morning routine. This is the perfect way to start your day whether you head to work or stay at home and care of your children. Before or after dinner is another good time to get in more HIIT exercise. If you can do HITT twice a day, you are ahead of the game.
By doing HIIT, you are taking care of your health. Your heart benefits from cardiovascular workouts, you incinerate fat, and can show off your abs.
To get the maximum benefit of all of your hard work, be sure to eat healthy. One hour before exercising, eat a small meal that contains complex carbohydrates such as whole grain pasta, bread, and rice. Fruits and vegetables are also excellent sources of “good” carbs.
Cut candy out of your diet. If you must have sweets, go for sugar-free candy and desserts. Drink plenty of water to keep yourself hydrated at all times—headaches are often caused by not drinking enough water. With enough water, you will perform better, lower your risk of injury, and maintain your normal body temperature.