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Benefits of HIIT and a Total Body Workout

According to a survey conducted by The American College of Sports Medicine, HIIT was the top fitness trend of 2014 and #2 of 2015. So what’s this type of training all about? What is it with HIIT?  HIIT alternates between high intensity exercise and short periods of rest, then repeats the sequence or circuit.  High intensity, short duration programs have been found to match or surpass results of moderate intensity, long duration workouts.

Chances are good you’ve heard of high intensity interval training, more commonly referred to as HIIT. According to a survey conducted by The American College of Sports Medicine, it’s one of the top fitness trends for 2014. So what’s this type of training all about? What is it with HIIT?

WHAT IS HIIT?

High Intensity Interval Training (aka HIIT) alternates between high intensity exercise and short periods of rest, then repeats the sequence or circuit.

High intensity, short duration programs have been found to match or surpass results of moderate intensity, long duration workouts.

BENEFITS OF HIIT

  • Burn more calories
  • Metabolism stays high AFTER workout (EPOC)
  • Fat burning increases during and post workout
  • Complete an effective workout in less time
  • Increases power
  • Increases speed
  • Increases endurance

HIIT workouts have been shown to burn more calories than traditional workouts, especially after the workout. The post-exercise period is called “EPOC”, which stands for excess postexercise oxygen consumption. This is about a 2-hour period after exercise when  the body is using more energy to restore itself to pre-exercise levels.

According to a survey conducted by The American College of Sports Medicine, HIIT was the top fitness trend of 2014 and #2 of 2015. So what’s this type of training all about? What is it with HIIT?  HIIT alternates between high intensity exercise and short periods of rest, then repeats the sequence or circuit.  High intensity, short duration programs have been found to match or surpass results of moderate intensity, long duration workouts. Click through to download the workout.

DOWNLOAD TO PRINT – Total Body HIIT Workout 3

It’s important to remember, as with any type of exercise, HIIT isn’t for everyone. It’s an incredibly effective method for improving fitness in a short time, but it’s also extremely taxing on the body. HIIT duration, intensity and rest periods should be based on your individual fitness level.

See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.

Have you tried HIIT? What is your favorite type of workout? How often do you workout?

Sources: NASM, Built Lean

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82 Comments

  1. I love HIIT workouts – I do 1-2 a week and I look forward to them because they’re always different so I don’t get bored! It’s also great because I can modify depending on how energetic I feel – oh and they’re the best for time saving!

    1. Hi Cat. I don’t know of a reason not to do HIIT. I’m loving a combination of HIIT, elliptical and yoga right now.

  2. Oh I like this HIIT! There is nothing like a great sweat session that is timed for max heartrate. I use my HRM a lot in my spin classes to keep my classes right where I want them but I rarely use it outside of class. I need to start.

    1. Hi Renee. I think spin class several years ago was the first time I used a HRM but I didn’t use it for other workouts.

    1. Thank you for hosting Annmarie. Studying has taken over my life. I will be a lot more active with the link up as soon as I get through the NASM exam. Promise 🙂

    1. Giselle I’ll let you in on a little secret. I feel like a bada$$ while I’m doing them so I love HIIT during and after!

  3. I have a love hate relationship with HIIT. I love the benefits but hate doing them 😉 haha

  4. I really like HIIT workouts. How many days a week would you do them and what else would you add for a complete workout program? How many weeks would you stick to the same workouts before switching them up?
    Thank you!

    1. Hi Kimberly. Right now I’m loving creating my own workouts so I’ve been switching them up weekly. That may not always be the case. 3-4 times/week is routine.

  5. I have tried HIIT and I love it especially when time is limited.

    1. That’s one of the main reasons I started HIIT Marcia. Effective in little time.

  6. for some reason, side lunges are so hard for me! maybe it’s lack of flexiblity? Looks like an awesome workout -will be bookmarking to do after my runs!

    1. Side lunges felt awkward at first. Then I figured out it’s in the butt and keeping the weight on your foot even and not to the side. Does that make sense?

      Enjoy the workout 🙂

  7. I have two weeks (give or take) until I start marathon training, so I was planning to do some HIIT workouts and then try to incorporate them as I go along. Looks like a good workout!

    1. I think HIIT would work great with marathon training. Not too often but often enough to incorporate some resistance training.

      I’ve probably read it on your blog but what marathon will you be training for?

  8. Looks like a great workout! 🙂 Lately I am all about cycling, yoga, and circuit training…with a lot of focus on the CORE…Thanks for sharing Jill! XOXO

    1. Love the combination and variety of your workouts Katie! Always happy to share 🙂

  9. Your posts are always so informational!
    …and fun. Can’t forget to say how much fun they are. 🙂

  10. It’s been a while since I’ve done HIIT workouts, but they really are such great workouts to get in strength training. That said, HIIT workouts totally intimidate me now!

    1. Hi Laura, if it weren’t for HIIT effective strength training consistently would be tough. That said, even when life isn’t insanely busy I will stick with the HIIT. I see no reason not to! Don’t fear the HIIT ha!

  11. HIIT style workouts are my bread and butter – or at least they were. Many CrossFit workouts use that format and the TEAM Training workouts I do now use that format as well. It find it’s a good contrast to long, slow, endurance workouts.

  12. I do like HIIT workouts and alternate between phases of it and phases of using weights.

  13. I love HIIT. I teach these types of classes and they are my favorite by far. I ended up training for my half marathon with them instead of running and while I think I could have added some more running in there, I still finished and managed to cut 12 min off my previous time!

    1. 12 mintues? You’re a beast! I’m looking forward to the day when I can say I’m teaching a HIIT class or creating a workout for a client 🙂 #soonverysoon

  14. I definitely love to add HIIT training in and it’s been useful with healthy clients who don’t have the attention span (or desire) to commit to longer workouts. It’s just super important to rest and not do it ALL the time — but you know that! They are definitely handy when it comes to excuse making! 🙂

  15. HIIT workouts are always so humbling for me. I feel awesome when I run for miles upon miles, but then I feel dead after a HIIT workout – but dead in a good way 🙂

    1. Same Ange! You think you’re strong until you start doing HIIT 🙂 #veryhumbled

  16. I love HIIT and enjoy the most when I do it with a friend. I’m going to share this one with my friend Jenny 🙂 Yoga is my all time favorite workout. LOVE It!

    1. Hi Pragati. I’m happy I don’t have to pick just one type of workout but if I had to it would be yoga 🙂 #matlove

    1. Kathryn, you should try adding HIIT to your workout week. I bet you will love it! Have an awesome day 🙂

    1. That is awesome Megan. How do you incorporate spinning in between? Same amount of time?

  17. I do like HIIT workouts. When I remember to do them LOL. They make up a large portion of what we do in boot camp, but I just haven’t been able to work that consistently into my schedule.

  18. HIIT workouts intimidate me! I guess in the same way that a tempo run or speed intimidates me since I’m used to lower intensity workouts. I should probably challenge myself here and there though, it’s never a bad idea 🙂

    1. Michele I think you would surprise yourself. Although, I was intimidated by them too in the beginning. Now I’m hooked!

  19. Ahh I love this one! So happy you are sharing more workouts. I have taken a back seat with HIIT but I’m hoping to pick it up again and try some more. I miss it! FIrst trimester it didn’t work but I’m feeling good these days so worth a shot! I work out usually 6 times a week, but some weeks 5 times!

  20. I do not often use HIIT, but it is so much better than traditional cardio. Lots of benefits for the conditioning and general level of fitness. Nice workout!

  21. I know this is what they are meant to be, but they always look so intense! I am always exhausted looking at these workouts….yes, hypocrite here! Thanks for sharing Jill, I am always curious about it 🙂

    1. I wonder about exhausting when I see your race photos. Mainly because you don’t look exhausted. Tell your coach to let you try HIIT 🙂

  22. Yes! Totally love HIIT workouts for all those reasons. I also am a fan of body weight HIIT workouts since most of my workouts are done at home (with little ones just waiting to get their hands on any equipment that may sneak out!). This looks like a great HIIT workout…I’ll definitely give it a try!

    1. Thanks Michelle. HIIT is amazing when life is busy. Or anytime for that matter.

      I would love to know what you think of the workout after doing it 🙂

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