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HIIT Training Explored!

Q: I’m interested in HITT training. Can you give me an example of a high-intensity interval training workout?

A: Workouts at Fitness Together Providence often incorporate elements of high-intensity training. Remember those bike or elliptical sprints you do in between the plank and the squats? They would be an example of high-intensity exercise intermixed with muscular training.

Working out with kettlebells is another fun and ideal way to raise your intensity level and get a total body workout at the same time. For example, a kettlebell workout at FT might include a dynamic warm up followed by a series of the following exercises: Turkish Getup, Kettlebell Swings, Sumo Squats, Overhead Push Press, Pushups with a Single-arm Row, and a Kettlebell Halo.

Because high-intensity training is all the rage, a lot of research has been done to identify if and why it is effective. The American Council on Exercise recently did a study on the effectiveness of 20 minute high-intensity kettlebell workouts. They found that during the 20-minute workout, the average calorie burn was 272 calories, not counting additional calorie burn due to the substantial anaerobic effort.  They found that participants burned over 20 calories a minute and raised their heart rates above 89% of the heart rate maximum. The researchers credit the brisk calorie burning to the fact that the kettlebell workout used a total-body movement that is done very quickly due to the interval-training format. 

Researchers concluded that kettlebells can provide “one heck of a workout,” says Chad Schnettler.  “This is good news for people who are looking for a very good resistance-training workout that will also help them lose weight. For people who might not have a lot of time, and need to get in a good workout as quickly as possible, high-intensity training definitely provide that.” Researchers cautioned that high-intensity training should only be done 2-3 days a week so the body can recover effectively. It is not ideal for everyone because it can put stress on the body’s connective tissues and includes the mental challenge of needing to push through a sometimes aerobically painful workout.

Got a fitness question? Send it to us at ftprovidence@fitnesstogether.com