High Intensity Interval Training aka HIIT is a type of training that is designed to be the fastest way to burn fat and gain muscle simultaneously. However you can’t do HIIT training everyday and should still have a balance of low, moderate and high intensity (HIIT) days in your training program. How does HIIT work? HIIT optimizes your workout time by using a series of short, high-intensity intervals designed to get your heart rate to the max level in a short period of time, followed up by longer, lower intensity interval for recovery. HIIT is a nice shock to the system not allowing your body to “plateau” or get used to one setting, something that is common with other forms of cardio and training. Due to the nature of HIIT, it is common to have shorter workouts that are only 20-30 minutes in length still burn the same amount of calories than an hour training session. Perfect for this time of year when time in the gym is limited! The best part of HIIT is that it boosts your metabolism and will continue to burn hundreds of calories hours after you are done exercising! So what are you waiting for??
Challenge yourself to some HIIT this holiday season to torch those holiday calories I know you are taking in! Below are a few I created for you. The first you don’t even need a gym!!! So no excuses if traveling or going to aunt Lucy’s 
TIP: Get an interval timer like my personal favorite the Gymboss. The perfect stocking stuffer! http://www.gymboss.com/
THE PLAYLIST-Music downloads for your ipod below. Add these to your list and press play. This will take you through your workout for 20 mins of HIIT.
“Take me on the Floor” The Veronicas http://www.youtube.com/watch?v=NNgSo8BJZP0
“On the Floor” Jennifer Lopez feat. Pitbull http://www.youtube.com/watch?v=t4H_Zoh7G5A&ob=av2e
“Drop it Low” Kat Deluna http://www.youtube.com/watch?v=3Hz64-_2Gu8
“Give it to Me” Madonna http://www.youtube.com/watch?v=aQRLSBUNupg
“To the Floor” Pitbull feat. T Pain http://www.youtube.com/watch?v=LefQdEMJP1I
THE WORKOUT- Do this combo 4x through or see how many times you can do it for a total of 20-30 minutes:
20 alternating lunges
20 jumping jacks
10 push-ups
10 squat jumps (touch the floor)
20 tricep dips off a chair or step
10 burpees
20 toe touch crunches
jumprope 1 min
*RECOVER A full 45 seconds-1 minute and repeat
Do this combo 6x through:
Stepmill for 3 mins at a moderate level (this is your recovery. If the step mill is to advanced for you, use one of the following options: 1.) walk on the tredmill at a moderate speed (3.6-4.0) 2.) walk on the tredmill at a moderate speed (3.6-4.0) and have a 3.0 or higher incline.
Hop off and do 10 squat jumps with medicine ball press
5 burpee pushups
20 total mt. climbers
jumprope 1 min
*repeat
Have a happy, healthy holiday season!
Janelle
One Comment (Leave a Reply)
Did I see a ring on your left hand??? How have you been Sweetie?
xo