Right behind high intensity resistance training on our exercise weight loss list is high intensity interval training (HIIT). Performing a HIIT session elevates your resting metabolic rate once you are finished your training session which allows you to burn more calories long after you finish training. Not only will you experience a greater caloric expenditure by performing HIIT you will also increase your cardiovascular endurance and build strength and power.
So why isn’t everyone training like this? Because it is hard work… but the good news is that anyone can do it regardless of your current shape. Pick a form of cardiovascular exercise that you enjoy: running, biking, rowing, skipping, swimming, climbing stairs, etc. any of these will work and get ready to push yourself. To make this really easy we are going to break this training session down into two speeds: All out and recovery pace.
All out – This is giving it your all, there is no talking in this zone. You won’t last long here, it burns, and it takes time to recover. Simply put this is going as fast as you can, the key word here is YOU don’t worry about other people’s speed.
Recovery Pace – This is the pace you would be going at if you were trying to have a conversation with someone. Theoretically you could last forever going at this pace, think the speed you would go to complete the sun run.
Here is your training session.
Warmup: Complete your mobility work and spend 5-8 minutes at recovery pace.
Work: Time to push yourself. Gradually increase your pace from recovery to all out, this will take anywhere from 5-30seconds depending on your ability and once you have hit all out pace continue it for 10-20seconds (if you are doing it properly you won’t make it past 20seconds at the same speed) and then gradually slow back down to recovery pace. The amount of time it takes for each individual to recover is dependent on their fitness level, but will take you anywhere from 2 to 5minutes. Once you feel recovered, think able to hold a full on conversation, it is time to gradually build up to All out pace again. Repeat this process for 30minutes.
Cool down: After your final burst of all out spend 8-10minutes at recovery pace and then you can do some light stretching for tight areas.
Recovery: 1-2 hours post training but preferably right before bed spend 5-20minutes performing a myofascial rolling and stretching for your entire body while paying extra attention to tight or sore areas.
Although this concept is very simple go fast, slow down, it is incredibly taxing on the body but will deliver incredible results.
Josh Neumann, BHK, PTS, TSCC-1
Ennie Cee, DonnaK4, and @joshuaDlangston. I will be contacting you shortly to redeem your prize of a personal training session with me. Check back during the week for a low intensity interval training session and a video blog on broomstick chest openers.