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High Intensity Interval Training (HIIT)

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Published on Nov 10, 2010

High Intensity Interval training

It's Work out Wednesday and we at Premier Fitness Systems are sharing our crazy cardio workout- High Intensity Interval Training (HIIT) done the Premier way.
This work out will help bust you through a plateau and be sure to have the sweat flowing off your body! Interval training is great for increasing your endurance while helping you to burn more fat in less time. High Intensity Interval Training has become a popular way increase speed, endurance, stamina, and your overall fitness level.
HIIT workouts consist of burst of high intensity activity combined with a short period of lower intensity active rest. HITT also helps to increase heart rate recovery. Heart rate recovery, or HRR, is a measure of the speed of the heart's return to resting rate after exercise and is a marker for fitness level.
HIIT also produces EPOC, Excess Post-Exercise Oxygen Consumption. This is increased oxygen consumption and increase in metabolism after strenuous activity. So this means that after you complete a high intensity interval your body is in a state of increased calorie burning and will maintain this for an extended period of time.
Below we have outlined 3 High Intensity Interval Training (HIIT) Workouts for you to try.
We suggest doing 30-45 minutes of High Intensity Interval Training three days per week.

Workout #1: HIIT Treadmill Workout: Speed intervals using an incline.

Warm-up: 5-10 minute power walk at an 8-10 degree incline. This is important because it is prepping the body for the workout getting the blood and oxygen moving to the active muscles.

Keep your incline at an 8-10 degree and push yourself into a jog for a minute. This should be a push! This is the high of the HIIT(the work interval)
Now bring your incline down to a 2-degree and continue to jog for 1 minute. (Moderate intensity)
After a minute bring your speed down to a light walk and recover for 1-2 minutes depending on how you feel(the recovery interval). After the recovery interval bring your incline and speed back up and repeat!
Rock this for 5-8 intervals followed by a 5-10 minute cool down.


**A good scale to use to determine if you are pushing yourself hard enough is the perceived exertion scale. This scale is from 1-10 where 1 is barely moving and 9-10 is out of breath and cannot speak. The work interval of this workout should be pushing a 8-9 the moderate is a 5-6 and the recovery is 3-4.

Workout #2: HIIT Track Workout

Warm-up: 5-10 minutes moderate walk or jog.

30 Seconds Work- 2 Minute Recovery
Max sprint for 30 seconds on the track, then recover to a light jog or walk, depending on your fitness level, for 2 minutes. So this is a short super high followed by a long super low.

Do 6-10 Intervals followed by a 10 minute cool down.


Workout #3: HIIT Endurance Bike Ride

Premier Fitness Systems believes in variation! This work out can be done outside or in the gym.

60 Minute Ride: Warm up for 10 minutes. You should have a light sweat going! After the 10-minute warm up stand up on your bike and push hard for 30 seconds. Sit back down on your bike and maintain your speed for 1minute. Back down to a comfortable pace and recover. Repeat this interval every 5 minutes for a total of 60 minutes on the bike.


PS-- Let us know how these workouts go. And if you need any help with your health and fitness goals please let us know how we can help! Remember change happens so make it happen.

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