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Short On Time, HIIT It Hard

A High intensity interval training (HIIT) workout is the best kept secret that everyone knows about. We have all been to a gym and have seen that man or women in the corner running, jumping and lifting with maximum intensity. HIIT has become a common training technique to maximize the time in the gym in order to lose weight and build muscle. It was also developed in order to get both weight training and cardio done in a short amount of time. Long are the days where a majority of gym goers would spend two or three hours in the gym for an isolated weight training session followed by a cardio workout. Most of us would love to spend that amount of time in the gym but as life becomes fast paced, so do our workouts. But what are the benefits of HIIT training?



What Does a HIIT Workout Do?

When we work out at high intensity, there is an increase in lactic acid in the muscles and a decrease in oxygen. This creates a shortage in the storage of oxygen in the muscles and a buildup of lactic acid (the burn). After a workout the body needs to replenish that shortage of oxygen. This is called excess post-exercise consumption (EPOC) which basically states that the body will have to work harder in order refill the depleted oxygen storage. This can take anywhere between five and 24 hours! To refill this depletion, the body will burn extra calories throughout the day. HIIT training also increases your metabolism. When combined with EPOC, the body will continue to burn fat throughout the day.



Does HIIT Build Muscle?

Yes and no. It can build muscle but not necessarily increase overall strength. Due to the aerobic demands, it can help build lean muscle but might not increase the weight of a barbell bench press or back squat. HIIT training in conjunction with weight training in the ultimate combination to torch fat AND build muscle.


Do HIIT Workouts Burn More Calories Than Running?

Not necessarily. There have been studies to show that running with moderate intensity for long periods can actually burn MORE calories than a HIIT training session. The flaw with this is that running long enough to expel more calories than a short HIIT training session can take more time. A HIIT training session can burn anywhere between 200 – 400 calories in a matter of 15 minutes. The same amount of calories can be burned with 30 minutes of long slow distance running. Burning 400 calories is still 400 regardless of the method, it just depends on time and goals. Because most of us don’t have the time, or desire really, to run for long distances, a HIIT workout is a perfect way to burn calories, torch fat and BUILD MUSCLE!



Either at home or at the gym, anyplace is a good place for a HIIT workout. Here are two workout to try:


The At The Gym Total HIIT Workout

Perform each exercise for the prescribed reps rest 30 seconds between each exercise.

At the end of the circuit rest for one minute.

Dumbbell Squat Press – 15

Goblet Squats – 15

Dumbbell Bench Press – 15

Pullups – As Many As Possible

Weighted Russian Twists - 20


The At Home Total HIIT Workout

Perform each exercise for the prescribed reps and rest 30 seconds between each exercise.

At the end of the circuit rest for one minute.

Push-ups - 20

Squats - 30

Crunches - 30

Burpees – 20




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