Advantages of HIIT
The advantage of HIIT exercises is that they burn a ton of calories really fast (burn more calories in less time). They work large muscle groups so they’re great for training muscles for performance too. You can incorporate HIIT exercises into your workout routines gradually as you become a more advanced HIIT-er without over-stressing your muscles and joints.
HIIT is Advanced
The thing to be aware of with HIIT (high intensity interval training) is that they are advanced moves. Moving into these exercises without first conditioning (or preparing) your body to handle them could lead to injury – which would sabotage your workout goals and efforts up to that point.
So how do we ease into HIIT and avoid injuries? You start by practicing low-impact exercises that work the same major muscle groups that the HIIT exercises utilize. You should be able to do around 30 – 50 reps (depending on the exercise) before “jumping” into HIIT.
Examples of Low Impact Exercises to “Get Used to” BEFORE attempting HIIT
|Sumo Squat (30 Reps)||Sumo Jump Squats|
|Forward Lunges (30 Reps Each Side)||Scissor Lunge Jumps|
|Sit Ups (50 Reps)||Burpees|
|Plank (1 Minute)||Burpees|
|Push Ups (25 Regular)||Push Up Clap|
Incorporating HIIT into Your Workout for Extra Calorie Burn
If you’re used to more easy-going, moderate intensity, and same-’ol-routine workouts, HIIT exercises are a great addition to your non-HIIT workout for an extra calorie burn boost. You can add in a few exercises at a time so as not to exhaust yourself with a full-blown 30 minute HIIT workout.
Let’s say you plan to hit the gym after work and run on the treadmill at a constant, moderate pace for 30 minutes. Consider after each half-mile, incorporating 25 jumping jacks or 30 knee-ups. Taking a pause 5 or 6 times to step off the treadmill to jump around will not only make your exercise more interesting, but also increase your calorie burn 150 – 200 calories!
Strength Training Muscles for HIIT
Another way to start adding HIIT exercises into your routine is to start strength training. Strength training not only preps your muscles for more intense exercise but also strengthens your bones and connective tissues. This is especially important for females who are over 30 to be proactive in preventing osteoporosis.
Strength Training also helps you BURN MORE CALORIES
Working large muscle groups increases your Resting Metabolic Rate (RMR) which means you will burn more calories even when you’re NOT working out. Pretty cool, right?
The GOAL of HIIT Exercise
In summary, training your muscles to handle more intense exercise helps you
- Burn More Calories outside the gym
- Burn More Calories in LESS TIME
- Strengthen Your Muscles and Bones
- Proactively prevent bone fracture injuries from low bone density
Remember to train your muscles with low intensity before jumping into HIIT to prevent injury. If you incorporate HIIT as a gradual process, you’ll start seeing and enjoying results right away.
Check This Out
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