3 Reasons to Take Advantage of High Intensity Interval Workouts (HIIT)

Intensity Interval Workouts

Imagine: You’re tying your workout shoes, and the thought crosses your mind that you really should start doing high intensity workouts. That thought quickly turns to doubt that you can even push yourself hard enough to make it worth it.

But it’s not just driven athletes or crazy exercise enthusiasts who can do these high intensity workouts and reap the benefits! Studies are telling us that everyone’s fitness improves with workouts like HIIT (High Intensity Interval Training).

Since we want to enjoy these great results, how can we also enjoy the actual workouts that get us there?

First of all, HIIT workouts are short! That makes them very convenient, especially when you’re short on time. Even a 20-minute circuit that employs the HIIT format can be enough for the day.

Second, you can do them in any activity! Running, cycling, weight training, boxing, even walking. The idea is simply to alternate between high and low intensity levels.

Third, it is very user-friendly and easy to follow. For example, you can do the sequence called the “10-20-30,” created by Jan Bangsbo, a Danish physiologist. He recognized that the principles of HIIT, which were being widely used by athletes and coaches, needed to be more approachable to beginner and intermediate exercises, so that those individuals would be more inclined to do them.

The “10-20-30” method (usually done in the 30-20-10 order) is helpful because the structure is straightforward and the intervals are easy to count. How it’s done – work for 30 seconds at an “easy” pace, then work for 20 seconds at “moderate” pace, then 10 seconds of “all-out” pace. Repeat 4-10 times, take a short break and repeat as many times as you want.

So, will you try it and what will you do? I’m going to do the 10-20-30 on an indoor bicycle. Or, I suggest trying out my “10-20-30 Booty” workout, which targets the butt muscles while keeping the heart rate up!

Give yourself a few weeks or months of some 10-20-30 workouts and let us know what you notice as you see your fitness improve!

 

“The 10-20-30 Booty” (20 minutes)

Do this butt-targeted workout at home or anywhere! No equipment needed! Improves cardio, glute and overall lower body strength. It’s especially helpful if you sit at a desk all day. Consult your fitness experts for modifications, as needed, if you have any knee and/or hip limitations. (See photos for instruction).

 

Warm-up: jog in place and/or active stretching.

:30 Lunges (alternate legs)

:20 Squats

:10 Burpees

Complete 4x (Total: 4 minutes)

Rest 1 minute

 

:30 Donkey Kicks (15 per leg)

:20 Plie Squats

:10 Jumping Jacks

Complete 4x (Total: 4 minutes)

Rest 1 minute

 

:30 Single-Leg Deadlift (15 seconds per leg)

:20 Box-Step Squats

:10 Lunge Hops

Complete 4x (Total: 4 minutes)

Rest 1 minute

 

Can you keep going? Move on to this final circuit:

:30 Side Leg Lifts (15 seconds per leg)

:20 Superwoman

:10 Mountain Climbers

Complete 4x (Total: 4 minutes)

Rest 1 minute

 

Cooldown: walking and stretching

14 13 11 10 9 8 7 6 5 4 3 2

Lunges:

Squats:

Burpees:

Donkey Kicks:

Plie Squats:

Jumping Jacks:

Single Leg Deadlift:

Box-Step Squats (traveling forward):

Lunge Hops:

Side Leg Lifts

Superwoman:

Mountain Climbers:

 

 

Sara Fletcher

Sara is a NASM Certified Personal Trainer with 6 years experience and holds certifications in Cancer Exercise Specialization, ACE Nutrition, and Schwinn Indoor Cycling. She cares most about helping every person take control of their health and achieve lasting strength and confidence. Her personal passion is competitive cycling, which she has been doing for 8 years, including two in Europe. She also enjoys fitness writing and spending time with her husband and daughter.

Sara Fletcher

About Sara Fletcher

Sara is a NASM Certified Personal Trainer with 6 years experience and holds certifications in Cancer Exercise Specialization, ACE Nutrition, and Schwinn Indoor Cycling. She cares most about helping every person take control of their health and achieve lasting strength and confidence. Her personal passion is competitive cycling, which she has been doing for 8 years, including two in Europe. She also enjoys fitness writing and spending time with her husband and daughter.

Leave a Reply

Your email address will not be published. Required fields are marked *