High-Intensity Interval Training For Women: More Calories with Less Time
What can High-Intensity Interval Training do for you?
First of all, don’t let the “High-Intensity” part scare you!! It is all about what YOU are capable of doing or want to do. Yes, the better the results you are hoping for, the harder you will want to push yourself. But that’s what is all about; pushing yourself. GIVE IT A CHANCE. You are probably better and tougher than you give yourself credit for!
As women, our lives can be pretty hectic and having time for ourselves is very limited. Yet, we all look in the mirror and wish we could tone up “this” or lose a little bit of “that”. But we find ourselves also saying, “I don’t WANT to spend two hours a day at the gym.” or “I don’t HAVE two hours a day to spend at the gym.” The good news-you DON’T have too!
According to Forbes Magazine, “HIIT is considered to be an excellent way to maximize a workout that is limited on time.” In fact, just 2.5 hours of HIIT training produces similar biomechanical muscle changes as 10.5 hours of endurance training does.
How to do HIIT: A typical HIIT session consists of a warm-up period of exercise, followed by 6-10 sets of high intensity exercise, separated by a medium intensity exercise. The number of reps you do per a set depends on your ability and the exercise itself. The goal is to PUSH to YOUR MAX during the harder exercises. Below is a sample “10 minute HIIT workout”.
2 min warm-up of the following:
:20 sec jog in place/:10 rest
:20 sec bend over toes touches-back stretches/:10 rest
:20 sec high knees/:10 rest
:20 sec butt kicks/:10 rest
~Go right into main workout~
Main:
:45 sec pushups (or girl pushups, or just stay in plank. Modify to meet your needs!) :30 sec jog
:45 sec squats/:30 sec jog
:45 sec jumping jacks/:30 sec jog
:45 sec tricep extensions or dips/:30 sec jog
:45 sec KettleBell swings /:30 sec jog
:45 sec switch kicks/:30 sec jog
:45 sec SPRINT in place/:30 sec jog
Cool Down:
Walk for 3 mins and stretch actively.
You’re shooting for about 90% of your “personal maximum” when you’re “working”—it’s subjective, but you’re definitely pushing yourself. During your recovery, try for about 50%.
Legends will be hosting a HIIT class on October 18th @6:00 PM. Feel free to come try it out and learn more about this style of training. (ITS FREE!)
***Don’t be afraid of a burn, if you want results in a short amount of time. Feel free to make the workout even harder by adding a weighted vest, ankle weights, or more weights to the routine where appropriate. Embrace it and be proud of yourself every time you achieve more reps than the last time you did the workout. Give yourself a goal and then SMASH it! With this style of working out, you will be on your way to achieving your “Next Legend”!
Good Luck and Have Fun,
Marketing Manager for Legends and Personal Trainer