She Strengthens

Rev Up Your Fitness with High-Intensity Interval Training

Are you tired of feeling like you’re stuck in a rut when it comes to staying in shape? Do you wish there was a way to boost your metabolism, burn fat, and improve your cardiovascular fitness without spending hours at the gym? Look no further than high-intensity interval training (HIIT).

The Science Behind HIIT

Research has shown that HIIT is an incredibly effective way to supercharge your fitness routine. By alternating between bursts of high-intensity exercise and complete rest or low-intensity movement, you can increase your fat-burning capabilities, boost your metabolism, and improve your cardiovascular fitness.

Making HIIT Work for You

So, how do you get started with HIIT? We spoke with three NYC-based trainers who shared their top tips for making the most of this powerful training method.

Start Slow

Don’t try to do too much too soon. Start with short intervals of high-intensity exercise followed by longer periods of rest. As you get more comfortable, you can gradually increase the intensity and duration of your workouts.

Warm Up Wisely

A good warm-up is essential for preparing your body for the intense exercise to come. Make sure to warm up all your major joints with circular movements, then move on to jumping jacks or a light jog in place or on a treadmill.

Track Your Progress

Keep track of your reps during each interval and try to beat your previous score next time. This will help you stay motivated and see the progress you’re making.

Use an Interval Timer

Use an interval timing program or app to keep track of your workout. This will help you stay focused and ensure that you’re working at the right intensity.

Don’t Overdo It

Remember to give your body time to recover between HIIT workouts. Aim to do HIIT two or three times per week on non-consecutive days, and make sure to incorporate other types of exercise, such as yoga or Pilates, into your routine.

Add Weight for Extra Challenge

If you’re finding your workouts too easy, try adding weight to your bodyweight movements or increasing the weight you’re using during the first round of a circuit.

Keep it Short and Sweet

Remember, the intervals should be short – ideally between 20 and 60 seconds. This will allow you to push yourself to the max and get the most out of your workout.

The “Talk Test”

Not sure if you’re pushing yourself hard enough? If you can’t speak in full sentences during the intervals, you’re doing it right!

Work Out with a Partner

Working out with a partner can be a great motivator. Alternate your work and rest intervals with your partner, and cheer each other on to push yourselves to new heights.

HIIT Workouts for All Levels

Our trainers have put together three HIIT routines at varying levels of difficulty. Whether you’re a beginner or an experienced athlete, there’s a workout here for you.

Breakdown of HIIT Exercises

Here’s a detailed breakdown of the exercises mentioned above, including walkouts, kettlebell swings, squats with overhead press, burpees, bent-over rows, jump rope, push-ups, high jumps, mountain climbers, high-to-low planks, and lateral burpees.

Get ready to take your fitness to the next level with HIIT!