You don’t need to train an hour a day to hit your body goals. Instead, you can do it in 20-30 minutes with a HIIT workout. If you have no idea what I’m talking about, listen up.
A HIIT workout is high intensity interval training. That means when you’re exercising you work as hard as you possibly can for a period of time, followed by a rest period or an active rest period. You’ll repeat that same pattern of high intensity exercise then rest for a series of intervals. It makes for a challenging and sweaty workout, plus efficiently gets your heart rate up to burn fat in a shorter amount of time than doing a lower intensity exercise like jogging for longer.
I coach a lot of my clients through HIIT workouts, so I’ve seen how effective they are first hand. I also use them at home and when I’m travelling to stay on track with my goals. They help to banish that age-old no time excuses and allow busy women to prioritize their body confidence and health.
If you’re not convinced, there’s more.
9 benefits of doing a HIIT workout
1. Burn fat (long after your workout)
HIIT workouts are extremely effective when it comes to high calorie burns and fat blasting. And while you may be thinking that’s no big deal if it’s just 20 minutes, the calorie burning part actually lasts longer. Studies have shown that interval training can increase calorie burn for up to 24-48 hours after your workout. The reason is a little thing called EPOC (exercise post oxygen consumption). After working out at high intensity, your body experiences an after-burn effect while it’s working to clear the lactic acid and build up oxygen.
If you’re looking to maximize your fat-burning, try doing your workout first thing in the morning on an empty stomach. Just remember to drink plenty of water and try fuelling up with BCAA (branched-chain amino acid) powder.
2. Work out anywhere
When I’m travelling I rely on HIIT workouts. They require zero equipment (other than the timer on your phone), and can be done literally anywhere. That means your hotel room, your living room, outside, the gym, you name it. You can adapt the moves to work within your space and get your sweat on.
3. Build endurance
All that high intensity activity you experience in a short HIIT workout is great for your heart. In just 8 weeks of HIIT, one study showed an increase in endurance for cyclists. They were able to double their distance and maintain the same pace! Pretty awesome right?
4. Boost your metabolism
A tough HIIT workout forces you to consume more oxygen which helps to spike your metabolism for an hour or two post-workout. It also helps your body to produce human growth hormone (HGH) which can naturally help to increase your metabolism for up to 24 hours after a workout. Taking time to recover and getting enough sleep will help you maximize the benefits.
5. Save time
A HIIT workout is generally between 10 minutes and 45 minutes. So even when you’re a little short on time in your busy life, it’s super simple to fit in your workout. Wake up 15 minutes earlier in the morning, or do a quick HIIT workout while your dinner is cooking.
6. Stay strong
Steady state forms of cardio like long distance running have a bit of a reputation for muscle wasting. HIIT workouts however help your body burn fat, while preserving the muscle and strength that you have. That’s great news, because it’s muscle that helps to shape and tone your body.
7. Challenge yourself
A HIIT workout is a hard workout. But the challenge is part of the reward. You see, with HIIT you’re able to transform you’re body in a pretty short period of time. So even if you struggle a lot at the beginning, it’s really rewarding to see your body’s abilities progress so quickly.
8. Spend less
Because you can do a HIIT workout at home, with no equipment, you end up saving money. You can do your own HIIT workouts at home, or purchase an online HIIT program that’s way cheaper than the gym, while giving you the guidance and structure you need to be successful.
9. Make it personal
Whether you’re a total gym rat or a professional couch potato, HIIT can work for you. Simply make modifications to personalize your workout routine to your level of fitness. Even if you find it really hard at the beginning and you can’t do a full workout, or your highest intensity each time, meet your body where it’s at and work your way up.
Love your #innerbabe
Though a HIIT workout is short and sweet, it’s still super sweaty. Make sure you stay hydrated. Always drink water during and after you’re workout. I personally love coconut water because it’s a great source of natural electrolytes to replace what you sweat out.
What kind of HIIT training do you do? Tell us in the comments below