Considering how popular HIIT workouts have become over the last few years, it is likely that you have heard about high-intensity interval training and you know the name.
But if you wonder, "What is HIIT?" as in, what is an actual HIIT workout, these professional tips from certified trainers specializing in teaching the technique will help you crush your first class.
The first thing you need to know is that HIIT workout is designed to push you to your limits. The purpose of this type of workout is to get you to perform as many reps as possible of each exercise with maximum effort over a very short period of time, usually 20-30 seconds, rest briefly and then continue to the next move with minimal breaks between them. Pfu .
Speaking of moves, you can expect a combination of explosive weight training such as burpee or squat jumps as well as strength endurance exercises such as dumbbells. Bottom line: Get ready for S.W.E.A.T. and keep your heart rate up all the time.
Because of this quick consistency, "one of the best things about HIIT workouts is that you can do them in a short amount of time and get great results," says Noam Tamir, a certified trainer and founder of TS Fitness at New York. " People tend to gravitate to HIIT workouts because they burn more calories than stationary cardio and generate more EPOC or post-burn effect." This means that you can continue to burn extra calories for up to 48 hours after your HIIT workout.
Another advantage of HIIT, which Steve Uria, a certified trainer and founder of HIIT-based Switch Playground fitness studio, calls the beauty of high-intensity interval training is that it can help boost your metabolism. " You will lose body fat as well as put on lean muscle ," he explains. This combo can help you burn more calories during the day.
Watch this video to get an idea of what a HIIT workout looks like as an IRL:
Okay, but before you HIIT master those basic movements
There are some standard bodyweight exercises that Tamir calls for primary movements that he and Uria say you'll find in just about every class of HIIT ̵
"The reason that they are all important is that most of the more complex or more functional movements in the HIIT class are built on these foundations," explains Uria. He suggests scheduling a 1: 1 time with a certified trainer who can split them for you and make sure you are in A + form before enrolling for class.
Speaking of classes, forget about going big with a bat
Starting small (in terms of class size) is your best bet as a beginner. The benefit of registering for HIIT workouts, where the student-to-student ratio is low, is that you receive more feedback on your form and can ensure that you make the right moves to progress faster and to don't hurt yourself.
For example, there are several class trainers on the Switch so that they can monitor all clients and give more personal attention as the instructor leads the training.
But more often than not, there will be only one trainer in the room with you. To make sure you don't get lost in the crowd, Tamir has good advice: "One thing I would also suggest to someone who is new is to call a gym or studio and ask them how big their hours are," he suggests.
While you have them on your phone, you can also fuck them with a few more questions that can help you prepare for their particular type of HIIT workout. "Ask them what to expect from a HIIT workout with them. Do you do a warm-up? What does the warm-up consist of? How long is the actual session? How long is the cooling?" He also recommends that you read the reviews. "I really suggest that you do this and also tell the instructor that you are new so they can keep an eye on you."
Oh, and don't be afraid to get the intensity initially.
This may sound obvious, but it's worth saying straightforward, because one of the biggest risks in HIIT workouts is overtraining injuries. "Go at your own pace," Tamir advises. "It's also if you feel intimidated; don't try to keep up with others, just focus on yourself. You can increase the intensity as you become more comfortable with things."
He says that one way not to get caught up in how much rape a person does to you is by putting yourself in the intention of the class. "Ask yourself the question: 'What's the reason I'm here? To increase my stamina. Because I have a lot of stress and I want to release it. Because I want to lose weight. Just to make you better. "Whatever your goal, think about it."
Even if you do it slowly, be prepared to get sore, especially at the beginning.
Anyone new to HIIT should learn about another acronym : DOMS. This means slowing down muscle soreness with a slow start. " It can take about 48 hours to get your muscles back after HIIT workout ," says Uria. This is also about how long Tamir and I recommend waiting between HIIT classes when you are new to teaching.
Between sessions, you can help speed up the recovery process by doing exercises that stretch your muscles and keep your blood flowing. Uria recommends yoga, a favorite of Tamir too. It also offers low impact cardio, such as walking on a treadmill. After all, as you build endurance, he says strength training is a good form of cross training for HIIT.