In Australia nearly 40 percent of males and just over 60 percent of females aren’t getting their daily physical activity requirements.
With so many benefits like lowering blood pressure and inflammation, reducing risk of heart disease and stroke, managing insulin resistance it’s a go-to no brainer that makes you feel and look great. But so many of us can’t be bothered, don’t have the time nor the inclination to get moving. But there is an easy solution….Enter stage left, H.I.I.T.
HIIT or High Intensity Interval Training which involves intervals of exercise at a high intensity between 30 seconds to a few minutes, followed by a recovery period (with either no or low intensity exercise) is proven to deliver results.
What kind of results you ask? HIIT is proven to significantly reduce subcutaneous fat, especially fat around the trunk, lower total body mass, improve VO2 max (a marker of physical fitness) and insulin sensitivity. It lowers LDL (bad) cholesterol and increases our HDL (good) cholesterol. It burns more calories than running or riding a bike yet you can reap the benefits in as little as 5-10 minutes. It’s challenging. It’s quick. And it’s way more fun.
How can you get started? HIIT can be performed from as little as 5 minutes to gain the benefits up to 30-45 minutes.
Try this workout that can be performed by anyone with a reasonable level of fitness and at least a basic knowledge of exercise technique.
45 seconds / 20 secs rest sets of the following;
3 rounds of;
Bodyweight Squats
Bodyweight Squat Jumps
Burpees (20 seconds/10 secs rest)
Then if you’ve got time….
(30 seconds / 30 secs rest)
3 rounds of;
Dumbbell Renegade Rows
Box jumps
Pushups
Lower Leg Raises
If you enjoyed this workout, get an entire week of 30 minute workouts with video demos you can download to your phone for $1 as part of my August $1 Online Promo! You’ll also get a meal planner, 35 easy to prep 10min meal recipes, access to a vibrant online community, your own unique login and portal access with fitness, mindset and motivational resources, all included! There’s no down side I can think of.