HIIT IT!

Just because summer is over, doesn’t mean you have to hibernate or head straight into sweatshirt season. With the holidays just around the corner, fall is actually a great time to get a jump-start on fat loss. In fact, why not fall into fitness and work to improve your body composition with some high-intensity interval training (HIIT)? HIIT has been shown to improve both metabolism and body composition, and is a super-efficient way to improve your fitness in as little as 20 minutes.  

Another benefit to HIIT is that you can do these workouts regardless of how fit you currently are—simply modifying the movement and/or resistance can make the exercises more or less challenging. The idea is to push as hard as you can while performing the exercises and then rest for an interval of time until you are ready to engage in another all-out bout of exercise.  By pushing yourself hard for 20 seconds and then recovering for 10-30 seconds, makes your body burn more calories 24-36 hours after the workout and so ultimately, you burn more fat in a more efficient amount of time.  It also helps get you fit faster. t  I just love it!

This workout, from St. Louis, Brentwood and Clayton MO personal trainers, can be performed indoors or outside, and you will need a pair of dumbbells and some floor space. And the bonus exercise requires about 200 meters of space or a treadmill to run some sprints and/or a jump rope to do 20 second jump roping.

A few things to keep in mind before you begin exercising: Check with your physician before partaking in any physical activity; perform both a warm-up and a cool-down to prevent injury; and be sure to listen to your body. If a movement feels uncomfortable or painful, stop.

After performing a dynamic warm-up and some stretching, complete the following circuit as many times as possible in 20 minutes. And here’s a tip for choosing the right amount of resistance: Select a weight with which you can comfortably perform a shoulder front raise. Keep in mind, rest when you need to, listen to your body, but see how many rounds you can complete of the circuit.

Squat Press

 

 

 

 

 

 

 

 

Pushup Row

 

 

 

 

 

 

Mountain Climbers

 

 

 

 

 

 

 

Lunge with Curl

 

 

 

 

 

 

 

 

 

Plank Front Raise

 

 

 

 

 

 

Burpee with Pushup

 

 

Exercise

Repetitions

Notes

Squat Press

20 Total

Modified: Drop the weights when form falters.

Push-up Row

20 Total

Modified Exercise: Perform push-ups from knees.

Mountain Climbers

20 Each Leg

Modified Exercise: Perform high knees in place.

Lunge With Curl

20 Total

Modified Exercise Perform squat curl.

Plank Front Raise

20 Total

Modified exercise: Remove the front raise and perform exercise on knees.

Burpees With Push-up

20 Total

Modified exercise: Remove the push-up; walk down to bottom position and walk back up.

Bonus Exercise:  Finish 6 x 200 meter sprints or with 30 seconds of jump roping with 30 seconds of recovery 2-3 times.

Don’t forget to rest throughout the workout as needed and jump back in when you are ready. Be sure to cool down by stretching after your workout.

For more information on high intensity interval training (HIIT), contact Maurie Cofman, CMES, CES, TBMM-CES, Personal Trainer, Certified Medical Exercise Specialist, Health Coach and Corrective Exercise Specialist in the St. Louis, Brentwood, and Clayton, MO area.