“When performing a proper HIIT workout, you can get all the exercise you need in just 45 minutes a week.”
What is it?
High Intensity Interval Training (HIIT) is a training technique with quick, intense bursts of exercise, followed by short recovery periods. This type of training keeps your heart rate up and burns fat much quicker than normal cardio exercise. HIIT can be done in a gym or with just your body weight.
30 seconds of maximum effort followed by 90 seconds of recuperation, for a total of eight repetitions
Use resources such as MAX T3 Video – or Body By Science (website) for workout sessions
“Most people who exercise are still focusing on slow endurance-type exercises, such as running on a treadmill, which is not only time consuming but ineffective as well—especially for weight loss.
When it comes to shedding unwanted pounds and reworking your fat-to-muscle ratio, high intensity interval training (HIIT) combined with intermittent fasting is a winning combination that I don’t think can be beat.” Dr. Joseph Mercola
CAUTION: Benefits include:
- Significantly improving your insulin sensitivity (* especially if you’re on a low-processed food, low-sugar/low-grain diet)
- Optimizing your cholesterol ratios*
- Boosting fat metabolism and optimizing your body fat percentage (as a result of improved conservation of sugar and glycogen in your muscles)
- Virtually eliminating type 2 diabetes and high blood pressure
- High-intensity interval exercises work both your aerobic AND your anaerobic processes
- Traditional strength training and cardio exercises primarily work the aerobic process
- Naturally boosting your levels of human growth hormone (HGH)
Resting is also an important component.
- No deliberate exercise for 5-7 days
- Walk, play basketball, play tennis, play golf (no golf cart), play, play, play, snowshoeing, kayaking on days between
- Repeat for 6-8 weeks
- As the urge to exercise increases, can do more of other play activities or do two 6 min workouts a week if getting “Antsy”