HIIT, no that is not a typo.
We all have probably made New Years Resolutions in the past; Drink less, eat better, do better in school or at work and perhaps the most common New Years resolution Get into shape. This post is focusing on the getting into shape resolution.
Now let me get this out of the way first, to the best of my knowledge there is not any one catch all workout that will work for everyone every single time. That being said I know a bit about working out losing weight and what has worked for me over the years. Now the two worst things about New Years Fitness goals is that everyone seems to make the goals and they only last 1 to 3 months into the new year before giving up.
The good news is if you can last a few months you can make some serious improvements to your overall health and fitness level. Will you be rocking a six pack and 20 inch biceps? Probably not but you can definitely make a dent in that beer belly. The first thing you need to remember is nothing good and worthwhile is easily acquired, this is going to take work, effort and commitment if you can’t handle it then your results will reflect that. That time is going to pass either way so you can improve yourself or not your choice.
Now that the weak ones have been weeded out let us get down to the nitty-gritty of HIIT. HIIT (High Intensity Interval Training) is a series of workouts condensed into a short period of time usually 5-20 minutes. The fundamentals of HIIT are to do workouts quickly with short (10 second) breaks. What is achieved by this? Well there are several benefits one is you’re basically condensing an hour workout down into a fraction of the time another is that since you are working out so intensely that it’s (in my opinion) the best cardio workout you can do. Wait this is cardio? Yes and no the HIIT system works as a cardio session because of the speed at which you’re working out it can be used with weights, or just your own body weight. So with HIIT you build your cardiovascular system, stamina and functional muscle.
To bring some brevity to this article (because I could go on for hours) I’ll give you a list of workout moves and you can piece them together to make up your own custom workout. Try to select a group of exercises that overall hit your whole body. There are more than these few but it will get you started.
Body weight moves:
- Mountain climbers
- Jumping Jacks
- Box jumps
- Bench Press (1/2-3/4 of max)
- Curls (1/2-3/4 of max)
- Weighted squats (Don’t go heavy)
Hopefully you understand that there is plenty more workouts that you can implement into your routine. Now pick 3-5 workouts from the list (or other’s you would like to add) do each for 20 seconds and GO HARD and as fast as possible then take a 10 second break. Repeat that 8 times per workout then immediately to the next exercise. That adds up to 4 minutes per exercise with 5 exercises that’s 20 minutes out of your day at 5 days a week that’s a total of about 6 1/2 hours a MONTH. Now if you are pretty much dead after the workout for a few minutes that’s how you know you’ve done it right, just keep going everyone is starting from different levels of fitness. I recommend that you start out with 3 days a week for 1 or 2 weeks then bump it up to 5 days a week. I also recommend that you set out two or 3 variations so that each day you can swap the exercises to keep your muscles guessing.
If you stick to this for a few months I’m sure you won’t be disappointed, and if you’re eating correctly on top of doing these workouts then you’ll be well on your way to reaching your goals. Personally I like doing HIIT first thing in the morning, just roll out of bed and hit the circuit then at night I might do some resistance training or weight lifting just before bed. The best part about working out is that once you’re doing it, it’s a lot easier to stick to then to quit and start again in my experience.
Eat better= Better Results.
Good luck on your Fitness goals, and no one says you have to wait until January 1st to start getting into shape, start today!