HIIT Mistakes: 7 Tips to Optimize Weight Loss [Template]
One thing I've learned about HIIT (high intensity interval training) is that recovery is the most important ingredient.
If someone is going all-out for 30-45 minutes without the-all-important-rest periods... they simply are not going all out. Period.
HIIT can absolutely burn more calories (i.e. burn more fat) than steady state cardio, but only if done correctly.
So how about I just cut to it and give you the elements that make up a perfectly programmed HIIT session.
ONE: The high intensity portion of High Intensity Interval Training should be performed at 70-90 percent max.
Tips to know you are reaching the intensity you need to elicit E.P.O.C. or excess post-exercise oxygen consumption, also known as after-burn, which helps boost your body’s metabolism for up to 48 hours after a high intensity workout.
One, you should not be able to talk and two, you should not be able to maintain high intensity for much more than 30 seconds .
P.S. After-burn is not a license to eat everything:)
TWO: Recovery is based on the fitness level of the individual,
Work to rest ratio for the intermediate and advanced would be 1:2 and more like 1;3 for beginners....because it will take more time for an untrained individuals heart rate to go down...remember recovery is the most important part of a successful HIIT session.
Recovery should be performed at 60-65% or so of your maximal heart rate. If the recovery heart rate remains too high it will negatively affect the intensity of the work portion consequently.
THREE: 15-20 minutes is really all you need, any more and you probably are not working intensely enough plus you risk over-training injuries.
FOUR: Many exercises can be performed in a HIIT type manner, not just running: Cycling, swimming, stair climbing, rowing, kettlebell swings and even burpees are perfect for this type of workout.
FIVE: HIIT should only be performed 2-3 times per week, start with only one day per week. More than that and again you risk injury and over-training (hard time getting your heart rate drop to recovery levels during a workout, it may mean that you are over-training.)
SIX: Alternate HIIT sessions with steady state cardio to avoid injury and over-training.
SEVEN: I figure for the last tip I'd give you a template you can follow at home.
I put together a list of 33 exercises you can do to create your own 15 minute HIIT workouts right at home. Check out the link HERE
Try the example workout below:
Warm up for 2-3 minutes - I put together a simple warm up you can do HERE
Burpees (work) 30 seconds
Walk or Air squats (recovery) 1 minute
Repeat intervals 10x
As always, if you have any questions please feel free to hop onto my Facebook page Mel Lauren Fitness and post it in the comments:)
Till next time,