By Jayme Boyle
This is the holiday season. You are busy. You need a good plan to stay on track. Providing you are healthy and your doctor gives his stamp of approval for physical activity, you can start today and not be derailed by shopping, parties and family visits, all that must be fit into the closing of 2013. You can do both – expend calories, stay in-shape and spread holiday cheer without adding inches to your waistline.
THE PLAN: HIIT workouts are short in-duration, they requires a maximum expenditure of energy. Push 100% then recover, completing a set amount of intervals best programmed for your workout.
Research released by ACSM’S Health & Fitness Journal: November/December 2013 – Volume 17 – Issue 6 – p 10-20 named top fitness trends for 2014. The #1 winner is a personal favorite for quick and effective workouts. High-Intensity Interval Training (HIIT) burns calories and take less time than more traditional cardio workouts.
INTERVAL TRAINING: Quick and Easy Recipe
1 min Burpees
1 min Skaters
1 min Walking Plank
1 min Run in Place
1 min Lunges
HOW TO PUT IT TOGETHER: This routine when performed three times, will vary in overall duration depending on your fitness level. Start with a 1-1 ratio. One-minute of work to one-minute of rest. You work hard for that minute then recover as needed to perform again. As you get stronger, the breaks between each exercise will shorten. Do not cool down completely. You must stay activated and engaged. Remain focused and challenge yourself. Don’t be distracted during your breaks, instead mentally prepare for your next bout.
CUSTOMIZE: Add in your favorite cardio routine by powering up a hill for one-minute. Use the decent to recover. Possibly you power walk or run a flat for one-minute, then recover. Make it more complex and chose an exercise from above, then walk to recover. Perform the next exercise, rest and walk again. Maybe you charge the hill and at the top you rest then do an exercise as your next interval, alternating between cardio intervals and the exercises above. Need more? Then power up the hill with squat jump-ups and really feel the burn!
HIIT training is amazing because it’s about duration and intensity with recovery, rather than specific skilled movements. You can do just about anything in that interval to challenge your body. Yes, HIIT is that simple to choreograph. Comment with your best stories.