High-intensity interval training, or HIIT, is a sure-fire way of improving aerobic capacity and conditioning while burning off body fat. It involves short bursts of high intensity exercise broken up by longer intervals of lower intensity exercise for recovery. It is one of the best methods available for improving sports performance. “High-intensity interval training is not easy, but if you think you’ve got the willpower, nothing else will give you better results,” said Gabriel Patterson, Winnipeg personal trainer.
There is no set formula for high-intensity interval training because everybody’s fitness needs are different. As a general rule, pick one of the high-intensity exercises and do as many reps as you can at maximum intensity. Then switch to one of the lower intensity exercises, do at least as many reps, at a lower intensity. Then switch back and for between high intensity and lower intensity exercises for as long as you can.
Deadlifts/Push Presses | High Intensity
This one requires either a dumbbell or a kettlebell. It combines the deadlift and the push press or press push-up for a high intensity, full body workout. Place your feet should-width apart. Put a dumbbell or kettlebell on the floor in front of one of your feet. Bend over and lift the weight up to your waist. Lift it to your shoulder, get yourself under it, and push up with both your legs and your arm, pushing the weight up near the ceiling. Then return the dumbbell to the floor. Switch which hand you use for each set. For a greater challenge, do this with two weights at a time, one in each hand.
Hip Ups | Lower Intensity
Lie on the floor on your right side with your left foot in front of your right one. Hold yourself up with your right forearm, raise your left hip until you align your body from shoulders to ankles, and lower yourself back to the original position. Switch which side you lie on for each set.
Weighted Squats | High Intensity
Grab a barbell or kettlebell in each hand or hold one in two hands. Stand with your feet a little wider than shoulder-width apart. Push your hips back a little while you bend your knees, lowering your body until you are squatting. Drive yourself back up to your original position. Depending on the weights you use and your strength, you can hold them at your sides or in front of your chest.
Bird Dogs | Lower Intensity
This one’s great for your core, especially your lower back. Get down on your hands and knees with your hands underneath your shoulders. Raise your left arm and your right leg together until they are lined up with your body. Hold this position for a few seconds and then return to your original position. Repeat this process with your right arm and left leg.
Gabriel Patterson, Winnipeg health guru said “high-intensity interval training is a demanding but rewarding method of working out.” If you are serious about your fitness goals to be in total shape, it’s well worth your while to try it.