High Intensity Interval Training (HIIT)
HIIT gives you the same physiological results as long duration cardio in a fraction of the time. HIIT taxes both aerobic and anaerobic fitness while traditional, steady-state cardio only addresses aerobic. Aerobic fitness increases your need for oxygen and anaerobic training builds muscle, thus, these workouts will increase your endurance and make you stronger at the same time.
HIIT works because burning fat requires oxygen and the more oxygen that gets inside your body, the more fat your body burns. This “afterburn” effect is referred to as excess post-exercise oxygen consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.
HIIT will kick your body’s repair cycle into hyperdrive, meaning you will actually continue to burn fat for 24-48 hours after interval training, not just during your workout.
High Intensity Interval Training gives a natural boost to human growth hormone (HGH) production, which is essential for optimal health, strength and vigor and has been shown to significantly improve insulin sensitivity, boost fat loss and increase muscle growth. Anyone who has been on a diet knows it’s nearly impossible not to lose muscle mass along with fat when you’re cutting calories. However, studies have shown that in the 24 hours after a HIIT workout, the body produces 450 percent more HGH, encouraging your body to build and preserve lean muscle mass while still ridding the body of excess fat.
- 4. Boost Metabolism
- Igniting EPOC or afterburn translates into a metabolic boost for up to 48 hours after a completed HIIT routine. Since HIIT helps build muscle mass, and muscle cells burn more calories than fat cells, HIIT further contributes to increasing your metabolism. In addition, research has come to light that suggests anaerobic exercise increases resting energy consumption. Anytime you have the opportunity to increase your metabolism, do it! It not only aids in weight loss, but it keeps your body healthy on the inside as well.
- 5. Improve Stamina
Most people aren’t used to pushing their bodies into the anaerobic zone (that lovely place where you can’t breathe and you feel like your heart is trying to jump out of your chest) but working this hard is super good for your heart. In a 2006 study, researchers found that after eight weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study while maintaining the same pace. HIIT taxes both your aerobic metabolic system and your anaerobic processes, which is what you need for optimal cardiovascular benefit.
Running, biking, jumping rope and rowing all work great for HIIT, but you don’t need any equipment to get it done. High knees, fast feet, or anything plyometric like jumping lunges work just as well to get your heart rate up fast. In fact, sometimes equipment can make HIIT less effective because you want the focus to be on pushing your heart to its max, not just any one muscle group.
Pushing your body and your brain beyond your comfort zone will develop mental resiliency and allow you to increasingly challenge yourself both during workouts and in your everyday life. Persevering through tough, high-intensity workouts will give you the confidence to tackle other challenges that come your way mentally and physically. You’ll hear your inner voice shout, “I can do this!” And you’re inner voice will be correct.
Muscular Endurance Training
Come join our muscular endurance class if you want to get a great full body workout while torching body fat. A combination of body weight, free weights, and kettlebells are used to work all major muscle groups.
This is an excellent way to increase muscle strength, endurance, and general fitness.