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Master Personal Trainer                         

HIIT IT
(HIGH INTENSITY INTERVAL TRAINING)

What is HIIT?

HIIT stands for High Intensity Interval Training and is a training technique that alternates between short bursts of high intensity and recovery intervals.  The high intensity intervals are performed at a relative high Exertion level (7 or higher on a the RPE ( Rate of Percieved Exertion) chart and can last anywhere between 10 seconds to several minutes.

What are the benefits?

Benefits include improvement in health and blood pressure, decreased insulin resistance that can help diabetes prevention and management, higher caloric expenditure during the exercise compared to steady-state cardio and higher exercise after-burn also referred to as Excess Postexercise Oxygen Consumption (EPOC).

How does it work?

There are different ways to approach a HIIT session.  For example, you can  incorporate high intensity intervals into a traditional cardio workout such as running or cycling.  The other way is to use different exercises and combine them in a circuit.  It's a great method to add variety and target different body parts in one training method.

The following workout is a combination of 4 exercises that can be timed according to your specific  level.  If you are new to this kind of training, try to start with the following split: perform each exercise for 10 seconds then rest 20 seconds before you switch to the next one.  Complete the entire circuit 1-4 times.  You can progress by increasing the time in which you are performing the exercise to 20 to 30 seconds while decreasing the rest intervals to 10 seconds or you can push it 45 seconds with a 10 second rest.