Boost up your intensity!
If you are just beginning your journey and are starting the new year off with the “I’m going to work out and lose weight” resolution, here’s something to remember as you begin training. Most people think spending hours doing cardio will get you the best results. Some even believe that staying in your fat burning zone, or low intensity cardio, is better for losing weight. Studies are now showing that a shorter workout with bursts of intensity will burn more calories.. even after your workout is over! As you begin to feel more fit, try incorporating high intensity interval training (HIIT) or Tabata Workout once or twice a week.
HIIT
A HIIT workout offers you great results in a short amount of time. First, HIIT provides a zig-zag, interval type workout that allows your body to recover after a burst of intensity. If you are not a fan of doing cardio, like myself, HIIT is great because it is short, sweet and to the point. HIIT results in EPOC… or after-burn which causes you to burn calories for HOURS after your workout is done!! Try this HIIT workout and let me know what you think.
If you are a beginner:
6-8 sets
30 second sprint, 90 second walk/recover
If you are intermediate or advanced:
8-10 sets
30 second sprint, 60 second walk/recover
TABATA WORKOUT/PROTOCOL
The Tabata protocol is another high intensity interval training techniqe. It’s basically performing an exercise or exercises for 20 seconds- full intensity followed by 10 seconds of rest. This is repeated 8x for a total of 4 minutes. Typically, 4 sets of “Tabatas” is recommended with 1 minute of rest time in between each set for a total of a 20-minute workout. Try this one, but warning.. it’s not easy.
- Pushups for intervals 1 and 3
- Body weight Squats for intervals 2 and 4
- Wall ball shots (6-9lbs) for intervals 5 and 7
- Sprinting or jumping rope for intervals 6 and 8