AT HOME HIIT Workout- High Intensity Interval Training

Hello everyone! 

Today is Tuesday, January 23rd, and I am getting back into the swing of things coming back from a three day weekend. Last week was finals, so this week is the beginning of 3rd semester! I am half way to becoming a senior!!

Anyways, for the workout of the day! I am sharing with you a HIIT Workout- this stands for High Intensity Interval Training. That's a lot of words! Basically, it is an efficient, time-saving way to burn fat (and also strengthen those muscles!).  This is not some scam, hoax, or made up process to burn that stubborn fat, and you can do it right from your home! I'll break this down so you can see for yourself: you lose weight by burning more calories than you consume. There are two ways to do this- eat less or exercise more (essentially). The best and perhaps the fastest way to do this is to decrease your daily caloric intake (how many calories you eat a day) AND incorporate more exercise in your daily or weekly routine. Be careful not to starve yourself however; if you don't eat enough your body will actually think it is being starved and thus essentially "shutting down" your metabolism so that it burns as little fat as possible. This is (one major reason)why it is important to eat food! 

The reason HIIT is so effective is that it takes less than 20 MINUTES and gets your heart rate SOARING. The higher your heart rate, the more calories you burn, so make sure you make those 20 minutes count by going all out! The reason you are able to get to a high (yet still safe) heart rate is because you switch between an interval of work and an interval of rest. For example, you can work (perform an exercise) for 30 seconds, and then take a 30 second break. The timing is very important because the time is so limited! Take full advantage of your rest periods so that you can give 100% during the working time!

Here is an example of an Abs and Leg focused HIIT workout I did over the summer: 

50 Jack Squats - Like a jumping jack, but stay in squat position the WHOLE TIME.

50 Mountain Climbers - Plank position, alternate bringing knees to chest.

30 Jump Lunges - (15 each leg) Start in a lunge with right foot forward, jump and switch so that you land with your left foot forward. Take these slow at first so you can have good FORM.

20 Plank Transformers - Start in forearm plank, move into straight arm plank, back into forearm 

plank, etc.

30 Stair Jumps - Also known as Box Jumps, simply jump with two feet onto an elevated surface such as a stair, bench, chair, etc. Step back down or jump down in a CONTROLLED fashion as not to injure yourself.

20 V Bicycles - Just like a bicycle crunch, but while in a "V" position. Sit on your bum as normal, raise your legs to form a "V." Then as fast as you can with good form, bring your elbow to opposite knee.

1 Hill Sprint - Find a hill, or incline on a treadmill, and SPRINT for about 30 seconds

I finished this workout with a 1 minute plank, and took 15-20 seconds of rest between each exercise.

And that's all! I don't remember exactly how long this took me, but it was under 20 minutes! I highly recommend you try this type of workout out. Not only does the higher intensity strengthen your heart (and this is SO IMPORTANT), but it also helps reduce body fat! It can also build muscle endurance and strength.

 I know some bodies cannot handle certain levels of endurance, intensity, etc., but everyone should aim to get their heart rate up, even if it is just going for a brisk walk! I challenge all of you to get your heart rate up at least 3 times per week- whether it be a 15 minute HIIT workout, a brisk walk, or even jumping jacks in the morning!

Whether you want to lose fat or not, I cannot stress how important it is to have a healthy heart. Whether you are young or old, starting to have a strong heart NOW is critical! It will prevent so so many health conditions, and keep your body strong to go on hikes or even to keep up with little kids! Whatever your motivation may be, I sincerely encourage you to get your heart rate up 3 times a week. That's all. Just three times a week. It may be hard at first but your body will adapt!! 

You are strong and you can do this! I believe in you,

Hannah