If you’re new to my newsletters and blog posts, welcome to my “One Thing” series. Each month, I recommend one small action to try for the month. Often we overwhelm ourselves trying to transform all at once, and find that making lots of big changes is just not sustainable. So, if this one is something you haven’t tried, give it a shot!
What is HIIT?
This month, my “one thing” is HIIT workouts! If you’re not familiar, HIIT
(pronounced “hit”) stands for high intensity interval training. Trust me, it sounds a lot scarier than it actually is. At its core, HIIT workouts include several repeated rounds of 20-120 seconds of vigorous exercise, followed by a brief period of rest or light movement. The type of HIIT I usually do is called Tabata. Picture doing jumping jacks for 20 seconds, followed by 10 seconds of a boxer shuffle. Then repeat! All Tabata workouts I’ve ever done will have you repeat the same exercise for 2-4 rounds, then you switch it up.
What Makes HIIT Awesome
Here’s why I LOVE this type of workout: you can do anything for 20 seconds. It’s easy to push yourself because you know a break is coming. The way it’s broken up also makes the workout fly by!
Plus, while you can do HIIT with any kind of equipment or weights, it can also be done completely equipment-free using bodyweight only. This makes it ideal for travel or at-home workouts.
Another bonus: HIIT workouts are effective in just 20-30 minutes. No need to spend an hour doing this (and if you’re truly pushing yourself, you won’t be able to continue for that long anyway!)
Experts agree that HIIT workouts burn fat way more effectively than steady-state cardio, like jogging or riding your bike at the same speed. Your body will even continue to burn calories long after your workout is done. I remember when I was trying to lose my postpartum weight, I started with steady-state workouts on the elliptical, with minimal results. Once I switched to interval training on the elliptical, I finally saw more dramatic weight loss.
To me, HIIT is the embodiment of the saying “work smarter, not harder.” (Though to be clear, you will work hard during HIIT! It’s just a more efficient & effective use of your time and energy).
HIIT Warnings
Do know, you will get incredibly sweaty and out of breath. As the name implies, it’s INTENSE. To avoid injuries, you shouldn’t attempt this kind of workout if you do not already have a regular exercise routine in place of 3-4 workouts a week (AKA, please don’t go from zero to sixty). If you’re not there yet, no worries! Focus on incorporating one more regular workout into your week than you already do until you get there.
If you do have a consistent workout routine you’ve been doing for at least a few months, I recommend starting with one HIIT workout each week, replacing one of your usual cardio workouts. The most HIIT workouts you want to do is 2 or 3 each week, with about 48 hours of rest in between.
It should be pointed out that HIIT workouts will not build new muscle. This is a great way to exercise to develop a lean body and maintain muscle. In order to build muscle, incorporate 1-2 strength training workouts each week.
To further avoid injuries, always be sure to do a warm-up and cool-down. If you feel pain, stop immediately. And, as with any new exercise regimen, please be sure to check with your doctor before beginning.
Where Can I Find HIIT?
If you belong to a gym, there are probably HIIT or Tabata classes offered to get you started. You can also find local studios that specialize in HIIT.
If you don’t belong to a gym, you’re in good company. Me either! I do HIIT workouts at home using my favorite YouTube workout channel, FitnessBlender. Doing a search on YouTube will yield a plethora of other options as well. Here are some of my favorites from Fitness Blender:
HIIT Workout for People Who Get Bored Easily (switches to a new exercise every interval)
None of these require equipment, and all of them include low impact modifications if you have knee problems, etc. Be forewarned…these workouts include a lot of jumping (a good friend who is an occupational therapist informed me that plyometrics such as jumping helps build fast-twitch muscles, which is where most muscle loss occurs as we age). Long story short: if you’re physically able, keep jumping into your old age!
I’m curious to hear how your HIIT goes…be sure to comment below, shoot me an email, or hit me up on Facebook or Instagram!
~Nicole
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