HIIT (60 minute class
– Super charge your fitness and fat loss! This
High Intensity Interval Training (HIIT) class will make you faster, make you stronger, increase your endurance and improve your overall fitness. The class combines easy-to-follow different types of cardio burst, body weight exercises that will challenge all levels of fitness plus will have your CORE on fire the entire class.
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Long aerobic workouts have been promoted as the best method to reduce fat, as it is popularly believed that fatty acid utilization usually occurs after at least 30 minutes of training.HIIT is somewhat counterintuitive in this regard, but has nonetheless been shown to burn fat more effectively.There may be a number of factors that contribute to this, including an increase in resting metabolic rate. HIIT also significantly lowers insulin resistance and causes skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance.
Timmons’ group has shown that two weeks of HIIT can substantially improve insulin action in young healthy men. In the aforementioned Horizon documentary, Michael Mosley, a borderline diabetic, saw a 24% improvement in insulin sensitivity after 4 weeks of Timmons’ 3×20-second HIIT regimen, exactly in line with Timmons’ larger studies. Gibala’s group reported a 35% increase in both insulin sensitivity and muscle oxidative capacity among seven sedentary people after just two weeks on the lower-intensity regimen outlined above.Timmons believes that this response is due to HIIT using 80% of muscles in the body, compared to 40% for gentle jogging and cycling.Similarly, in young women, HIIT three times per week for 15 weeks compared to the same frequency of steady state exercise (SSE) was associated with significant reductions in total body fat, subcutaneous leg and trunk fat, and insulin resistance.HIIT may therefore help to prevent Type-2 diabetes.
How it works: Do each exercise for 60 seconds in a pool so that the water is at waist-level.
1. High-knee sprints: Run in place at a moderate pace. After 30 seconds, drive knees above the water line, pumping arms and sprinting.
2. Wall walkers: Stand approximately two feet away from the side of the pool. Fluttering hands in the water to keep body afloat, walk forward and then proceed up the wall as high as possible. Reverse direction and repeat.
3. Cannonballs: Stand with feet hip-width apart and arms extended in front of body. Contract core and quickly jump knees up as close as possible to hands. The goal is to have feet spend the least amount of time as possible on the floor.
4. Current sprints: Stand against one side of the pool with feet hip-width apart and hands at sides. Contract core and sprint as fast as you can to the other side of the pool. Turn around and run back to starting position.
5. Single-leg knee-divers: Stand on right leg with left knee raised so thigh is parallel with the floor. Extend arms out to sides. In one quick movement, jump right knee up as high as possible. After 30 seconds, switch legs.
6. Alternating fishing hooks: Stand facing one side of the pool. Place hands on top of the wall with elbows slightly bent. Contract core and swing right leg back as high as possible. Quickly return to starting position and repeat with left leg. Continue, alternating legs.
7. Mermaid splashers: Get in a squat position with feet slightly wider than shoulder-width apart and hips almost parallel with the floor. Extend arms out to the sides with palms forward. Draw shoulder blades together and swing arms back as far as possible. (Hands should not swing in front of shoulders.)
8. Summer swing-outs: Stand tall with feet together under hips and arms extended out to sides. Contract core and swing right leg out as high as possible. After 30 seconds, switch legs.
9. Torso torches: Get in a squat position with feet slightly wider than shoulder-width apart and hips almost parallel to the floor. Extend arms in front of body with palms pressed together. Contract core and swing hands as far as possible to the right without letting heels come off the floor. Reverse direction to the left. Continue, alternating sides with arms fully extended at all times.
10. Making waves: Stand with feet hip-with apart and hands at sides. Contract core and perform alternating front kicks at a fast pace while sprinting arms as fast as possible.
What if I told you that you could burn more fat, build lean muscle, and save time in the gym by doing less cardio? Well, with HIIT or (High Intensity Interval Training), you can! HIIT is a type of cardio training in which you alternate short, very high intensity intervals with longer, slower intervals to recover. This type of training has been used by athletes to improve performance, but it’s also been shown to benefit the average exerciser. HIIT training not only helps performance, it also improves the ability of the muscles to burn fat. In the hustle and bustle of today’s jam-packed schedule, our once firmly adapted fitness routine can go straight out the window. With the pressure to meet all of our daily requirements to our families and jobs, our goals get the back seat. Well, grab a hold of your fitness goals because I’m going to explain some amazing benefits of HIIT that will get you back on track or on a new road to fit.
Are you guilty of spending a lot of time running nowhere on the treadmill? Listen to this: Exercise physiologists used to believe that steady-state cardio was superior for fat loss because relatively more fat is used by the body as fuel at lower exercise intensities than at higher intensities. The “Fat-Burning Zone” shown on most cardio equipment as only 60%-65% of max heart rate is really a myth and is NOT optimal for burning fat. This is what drove lots of women to spend hours on the treadmill a week! Yes, you burn more fat relative to glycogen when going for a walk, but what we care about is total fat burn. At higher intensities, you are burning far more fat, even though the fat/glycogen ratio is lower. In addition, HIIT allows you to exercise at very high intensities for a much longer period of time than steady state, so you burn more fat.
As an added bonus, there’s also an after burn effect known as EPOC (excess-post exercise oxygen consumption). You increase your metabolism and burn more calories for up to 24 hours after interval training, whereas going for a jog burns almost NO calories after. Who wouldn’t want to burn more for less time working out? This is why HIIT is known for its results in fat loss.
Saves time and money
The beautiful thing about HITT is it can be done in the comfort of your own home, outside or even at a hotel while traveling. The exercises that can be performed during HIIT are endless. All you need is your body weight to get in a good workout with no equipment required. Exercises like, running, biking, jump roping, and rowing all work great for HIIT, but you don’t need any equipment to get it done. High knees, pop squats, or anything plyometric like jumping lunges work just as well to get your heart rate up fast! This makes it perfect for those who can’t get to the gym. With HIIT, you will be working harder than you normally work, but for about a quarter to a half of the time. Twenty minutes of this hard core training will leave you sweaty. If you are used to performing 60 minutes of cardio you save 40 minutes and get double the benefits!
Preserves hard earn muscle
Anyone who has been on a diet knows that it’s hard to not lose muscle mass along with fat. While steady-state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. Especially when adapting a lower calories diet, our bodies can experience a negative responses which is loss of muscle as well as fat. This ultimately lowers the person’s metabolic rate, which is not ideal for someone looking to burn fat. HIIT workouts along with weight training have been shown to preserve muscles mass ensuring that most of the weight loss comes from fat stores. You aren’t spending enough time to breakdown muscles fibers while performing HIIT. Another huge bonus: The more muscle we have, the higher our metabolism.
There are many more positive benefits that come from interval training, the list goes on. Benefits range from a healthier heart to increasing lung power, increased metabolism and even agility. No matter what training routine you are in currently, give HIIT a try, you won’t be disappointed with the results!
HIIT (60 minute class) – Super charge your fitness and fat loss! This High Intensity Interval Training (HIIT) class will make you faster, make you stronger, increase your endurance and improve your overall fitness. The class combines easy-to-follow different types of cardio burst, body weight exercises that will challenge all levels of fitness plus will have your CORE on fire the entire class.