In recent years, the fitness industry has seen a gravitation towards a more intense style of training to get fit. High Intensity Interval Training or HIIT, as the name suggests, is any training program performed at a high intensity for selected number of intervals. It alternates periods of high intensity anaerobic exercise with shorter, low intensity rest periods. This style of training has gained popularity in gyms all over the world and has set the foundation for different fitness avenues such as Crossfit, competitive Athletics and boot camp style group classes.

I remember doing my very first HIIT workout; 6 exercises, 20 seconds of work, 10 seconds of rest (to get from exercise to exercise) – 8 sets total with a 60 second break between each set. The entire workout took 32 minutes! I fell to floor on the last exercise of the last set, the room was spinning and I felt this huge ‘happy’ endorphin rush – I knew in that moment that HIIT did not even come close to any style of training I had experienced before trying to get fit– it was a great feeling.

The benefits of HIIT are extensive and compelling. Aside from the fact that it surpasses conventional “cardio” as a more effective and time-efficient form of exercise, it also provides a variety of health benefits. Studies have shown increases your body’s production of Human Growth Hormone (HGH or your “fitness” hormone), reductions in body fat and subsequent increases in fat free mass, as well as, measurable changes to your body’s DNA. The effects on DNA have a direct effect on the genes involved in fat metabolism. Other research has shown improvements in insulin sensitivity, blood pressure and overall cardiovascular health.

SAFETY FIRST

  • First, it can be extremely taxing on your body’s muscular and neuromuscular systems so to get the maximum benefit out of your workout, it’s best that you are well-rested and energized beforehand.
  • Second, HIIT usually comprises of high-impact exercises, which can result in pain and/or injury so its important to ensure you are properly warmed-up prior to your workout to minimize these risks. If you have an underlying injury such as joint pain or muscle aching, these all can create situations that are not conducive to HIIT style training. Remember to use the “everything in moderation” principle when partaking of any change in your routine to get fit.

HIIT workout

TABATA round
20 seconds WORK: 10 seconds REST

1. 2x CRUNCH – roll over – 2x PUSH UP
-begin on your back, bring your hands behind your neck for support or cross them in front of your chest, squeeze your belly button into your spine and crunch forward, raising only your shoulder blades off the ground
– repeat twice
-roll over onto your stomach, and perform 2 push-ups remembering to maintain proper posture keeping your head, neck, back and legs in a straight line.
*if you cannot maintain this posture, drop down to your knees

2. TRX INVERTED ROWS
-grab the handles and hang down with your arms extended, back and legs should be straight
-with your palms facing inwards, pull your body up to the handles, just below the chest – (shoulders should be down and back)
-lower yourself back down to the starting position
**you can make this exercise easier to get fit by increasing the angle between your back and the ground (moving your feet back)
**you can make this exercise more difficult by moving yourself directly under the handles (moving your feet forward) or raising your feet off the ground onto a bench or a box

3. NARROW TO WIDE SQUAT JUMPS
-begin in your regular squat stance, squat down and on your way up bring your feet closer together
-from this narrow stance, again squat down and on your way back up bring your feet apart to that starting wide position again and repeat

4. STANDING MEDICINE BALL OBLIQUE SLAMS
-try to use a medicine ball that bounces
-keeping your hips and shoulders square bring the medicine ball overtop of your head and rotate slamming it down on either side of you
-try to keep your arms extended and your abdominal muscles tight

5. DB THRUSTERS
-start holding your dumbbells at shoulder height with your palms facing in
-from your normal squat stance, squat down and on your way back up extended the dumbbells over your head
-bring the dumbbells back down to shoulder height as your squat down again

6. SL BURPEES
 -choose a leg to start on and stay on that leg for the full set
-come down into a high plank position, with your hands stacked underneath your shoulders, and your head, neck, back and grounded leg in a straight line
-hop your foot forward and jump straight up with your hands over head
-place hands back down into high plank position, extend your leg out and repeat

Ashley McNutt

With a BPE from the University of Alberta, Ashley has been fortunate enough to gain the majority of her experience working for Body By Bennett. She has recently taken an interest in acquiring knowledge in a more holistic approach under the guidance and teachings of Paul Chek, and plans to complete his certifications in the near future