Doing the same thing at the gym week after week is not only boring, it could be hindering your success in your workout and weight loss program. Changing up your routine can make it more fun, exciting and get you better results on your weight loss journey. One way to challenge yourself is to try HIIT, or high intensity interval training. HIIT is a great way to increase a calorie burn in less time. HIIT is generally intended to be used as a maximum burst of effort, such as a sprint, or movement that gets your heart rate high and gives you a feeling of breathlessness.
In order to do HIIT correctly, you want to work so hard that you feel like you couldn’t go any harder. To test out if you are doing HIIT correctly, try to talk during your interval. If you are able to talk easily, you aren’t working hard enough. Push yourself so hard that speaking is challenging to do. If you have a heart rate monitor or smart watch, this can also be a great tool for knowing how hard to train, based on your target heart rate in your training zone.
A good target heart rate training zone for HIIT is anywhere between 70-90% of your maximum heart rate. If you don’t know your maximum heart rate, there are a few equations to help you figure it out. One easy equation is called the Tanaka equation and here is how to use it: 208-(0.7x age)=maximum heart rate. Once you know your maximum heart rate, you can calculate your target heart rate percentage. One thing to keep in mind is that these are estimates and not 100% precise, but they can be a baseline to help you know how hard to push yourself during HIIT intervals.
There are many different ways to work in intervals. The most important thing to focus on is your work/rest ratio. HIIT intervals need to be incredibly high intensity, with a small amount of recovery/rest period before another high intensity interval. The amount of rest depends on the level of intensity you are putting in during the work period. Here are some HIIT suggestions to try:
The benefit of HIIT training and weight loss is it can be done with almost any equipment, or even just your body weight. Running, cycling, rowing machines, battle ropes or kettlebells are examples of some equipment that you can use to incorporate intervals. If you don’t have any equipment at home or access to a gym, try incorporating HIIT with burpees, squat jumps, star jacks, or mountain climbers. Each of these exercises are full body plyometric exercises that will allow the heart rate to get into the training zone you need and really maximize your calorie burn.
Simple HIIT Workout
If you are new to HIIT training and don’t know where to start, here is a simple 20 minute bodyweight/jogging HIIT workout to try:
HIIT training is incredibly effective and also very intense. It is recommended that you use interval training no more than 1-3 days per week depending on your fitness level, and vary your workouts to allow for rest days in your workout routine. As you continue on your weight loss program and begin to increase your endurance, you can also increase the length and amount of your HIIT training. Check out surefiz.com or any of our social media platforms for more workout tips, diet advice, recipes and more. We are here for you on your weight loss journey and love to help you succeed!