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Try a HIIT workout when you're short on time

by Sanus Biotech on 0 Comments

High Intensity Interval Training (HIIT) has been an ongoing trend throughout the fitness world and can certainly be an effective way to get your heart rate up, build muscle, strength and confidence. 

Have you noticed how many CrossFit gyms or Orangetheory Fitness studios there are in your neighborhood now?  They’re everywhere, and for good reason. Whether you are just starting out or have been getting in shape for a while now, you can still reap the benefits of HIIT.

The best part about an interval workout is that your body continues to burn calories for 24-48 hours afterwards. This is known as the "after-burn" effect and the after-burn sends your body more oxygen and in turn, continues to burn calories, aka FAT! I love them just for that very reason and I am going to help you get started with a few options.

Treadmill Intervals (15 Minute Total)

Minutes

Speed

0-3:00

5.0

3:00-4:00

6.0

4:00-5:00

7.0

5:00-7:00

6.0

7:00-8:00

7.0

8:00-9:00

8.0

9:00-11:00

6.0

11:00-12:00

8.0

12:00-13:00

9.0

13:00-15:00

3.0*

*Rest

For even more of a burn, repeat after 3 minute rest.

Round Robin HIIT

Do 3 rounds of the following exercises, working each exercise for 35 seconds. Rest for 25 seconds in between each round. 

6 High Knees + 4 squats

  • High Knees - run in place and get your knees as high as you can.
  • Squats - stand shoulder width apart, toes are up, heels planted into the group, head up, sit back as you would in a chair, arms out.

The Fun One

  • 20 Lunges
  • 10 pushups
  • 30 sec wall sits
  • 10 burpees

Repeat 4x

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