You’re wanting to work out and get in top notch shape for summer but you don’t know where to start. There are so many workout plans out there. It’s almost overwhelming trying to figure out where to start. Well, you’re in luck because we’ve done the research for you!
If you’re wanting that lean, tone summer body, try HIIT Cardio Training.
WHAT IS HIIT?
HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.
HIIT is a cardio session with short bursts of very hard work. You’ll push yourself to go “all out”, which means getting to your max heart rate for 20-90 seconds then having a 10-45 second rest. Your “all out” to rest ratio should be 2:1. If you’re going “all out” for 90 seconds, you should have a 45 second break then go back to “all out”. Repeat this for approximately 30 minutes. It’s the opposite of going for a long run where you ration your energy in order to sustain the activity for longer.
The best part is that your metabolism stays elevated and continues to burn calories for hours after the workout. Some call this the after-burn.
How Do I Know My Max Heart Rate?
If you’re a woman, you can work out what this is, approximately, by multiplying your age by 0.9 and subtracting that total from 209. If you’re a man, multiply your age by 0.8 and subtract the total from 208. This gives a rough guide to your maximum heart rate capacity. For example, a 45-year-old woman will have a maximum heart rate capacity of 168 beats per minute; 90 per cent of that takes you to 151.2 bpm. While doing HIIT always strive to hit 80-90% of your max heart rate during your “all out” periods.
WHAT ARE THE BENEFITS OF HIIT?
Increases Your Metabolism.
Combing high intensity with interval training speeds your metabolic rate and translates into a metabolism boost for up to 48 hours after a complete HIIT routine. This means you’ll still be burning fat even after you’ve left the gym.
Not only does your body metabolize fat for fuel during the workout, after your workout the body will tap into stored fat for the energy required to restore your body to its normal resting state.
Quick and Convenient.
The quickest and funnest (yes that’s a word 🙂 ) way to get a toned, hot body! Most HIIT workouts are 30 minutes or less! Who can’t spare that for a hot bod?
No Weights Needed.
Aren’t too fancy about using weights? Not to worry! HIIT workouts are generally focused on body weight exercises, since the focus is on getting your heart rate up and keeping it there.
You’ll Burn More Fat.
Not only do you burn more calories during a HIIT workout, but the effect of all that intense exertion kicks your body’s repair cycle into hyperdrive. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after, say, a steady-pace run.
You’ll Build Better Endurance.
Most people aren’t used to pushing into the anaerobic zone (that lovely place where you can’t breathe and you feel like your heart is trying to jump out of your chest). One study found that after 8 weeks of doing HIIT workouts, people could run twice as long as they could before doing HIIT workouts, while maintaining the same pace.
Lose Weight, Not Muscle.
Anyone who has been on a diet knows that it’s hard to not lose muscle mass along with fat. While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight loss comes from fat stores.
WHAT IS RISE NATION?
Rise Nation is a 30 minute high intensity total body workout involving body weight, resistance training, and a versaclimber.
If you live near Dallas, Miami, Cleveland, or West Hollywood and like a fun, motivational, class-like experience, try out Rise Nation for a 30 minutes HIIT class near you. Watch what you’d experience in the HIIT class.