1. HIIT allows you to burn through your fat instead of your muscle. When your heart rate is too high for a steady amount of time, you start burning through all the hard work you put in on leg day. You'll lose muscle if you continuously run at 6.0 for 30-60 minutes. Don't believe me? Try it yourself! I tested this theory and I saw results that I was not looking for. After 3 weeks my muscle definition was less visible and my legs were almost pudgy. I worked so hard to get nice firm legs and just after 3 weeks my legs were twice as jiggly.
2. Studies show that when you incorporate HIIT into your workout, you burn way more calories while you're working out because your heart rate is making those sudden jumps. You also keep burring those calories long after you've completed your workout. *score*
3. With HIIT workouts you can actually cut the time you spend at the gym to 30-40 minutes. I used to have 40-90 minutes cardio sessions on top of weightlifting and never knew why I wasn't getting the results I wanted. In this post I am going to tell you what you can do on the cardio equipment at the gym and still burn lots of calories.
4. HIIT is a lot more fun! You can switch it up so you're never doing the same thing. People always tell me that they get bored of the gym. I would get bored too if I were doing the same thing day in and day out for hours and hours.
If this hasn't convinced you enough try it yourself! Here are a few examples for beginners...
(These exercises are specifically for cardio equipment, however it can also be done on a track/park/trail just not as precise).
Believe it or not, this is the only picture I have of myself on a piece of cardio equipment. I NEED A NEW GYM BUDDY THAT LIKES TO TAKE PICTURES! lol ...
HIIT on the Treadmill:
20 minutes total @ interval 5.0
2 minute warm up - 30 seconds sprint - 40 seconds walk - 2 minute cool down
Time
|
Speed
|
0-2 Minutes
|
3.5
|
30 seconds
|
6.0
|
40 seconds
|
3.5
|
30 seconds
|
6.5
|
40 seconds
|
3.5
|
30 seconds
|
7.0
|
40 seconds
|
3.5
|
30 seconds
|
7.5
|
40 seconds
|
3.5
|
30 seconds
|
8.0
|
40 seconds
|
3.5
|
30 seconds
|
6.0
|
40 seconds
|
3.5
|
30 seconds
|
6.5
|
40 seconds
|
3.5
|
30 seconds
|
7.0
|
40 seconds
|
3.5
|
30 seconds
|
7.5
|
40 seconds
|
3.5
|
30 seconds
|
8.0
|
40 seconds
|
3.5
|
30 seconds
|
6.0
|
40 seconds
|
3.5
|
30 seconds
|
6.5
|
40 seconds
|
3.5
|
30 seconds
|
7.0
|
40 seconds
|
3.5
|
30 seconds
|
7.5
|
40 seconds
|
3.5
|
30 seconds
|
8.0
|
40 seconds
|
3.5
|
30 seconds
|
6.0
|
0-2 minutes
|
3.5
|
HIIT on StairMaster - 20 minutes total
Minute
|
Level
|
1
|
5
|
2
|
5
|
3
|
8
|
4
|
10
|
5
|
12
|
6
|
14
|
7
|
2
|
8
|
8
|
9
|
10
|
10
|
12
|
11
|
14
|
12
|
2
|
13
|
8
|
14
|
10
|
15
|
12
|
16
|
14
|
17
|
2
|
18
|
8
|
19
|
14
|
20
|
2
|
Let me know what you think! I've enjoyed working out a lot more since I switched up my cardio routine so I hope you feel the same once you try it out!
I also decided to include some Before & After Pictures... the first few are from 2+ years ago when I first started this incredible journey. Not only did a passion for fitness grow inside of me, I grew an urge to nurture my body the way we are supposed to. I am not saying I am in the best possible shape, I still believe that I have a long way to go... However, I am proud of the progress I've made and all I want is to inspire others to do the same!
Slowly, but surely (with a few bumps in the road)...
If you'd like to see more of my HIIT workouts click the "WORKOUTS" tab on my homepage :)
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