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HIIT Bodyweight Workout

Mar 18, 2015

HIIT Bodyweight Workout

If you are not new to working out and the goal is to lose fat, then look no further. HIIT or high intensity interval training is the answer. It is more or less extreme periods of exercise with little rest so that your body doesn’t fully recover for the next round. There is no one formula for HIIT but actually many professors have studied and developed their own system of HIIT training. (One of the most popular/dreaded ones being called Tabata. It’s 20 seconds on 10 seconds off for 8 rounds of pure hell… You should try it!)
Bill this sounds awful why would I want to do that to myself? Welllllllll let me explain some of the benefits.


• A 2008 study {1} demonstrated 2.5 hours of sprint interval training produced similar biochemical muscle changes to 10.5 hours of endurance training and similar endurance performance benefits.
• According to a study by King,{2} HIIT increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO2 max) more effectively than doing only traditional, long aerobic workouts.


• HIIT significantly lowers insulin resistance and causes skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance.{3}
• One group reported a 35% increase in both insulin sensitivity and muscle oxidative capacity among seven sedentary people after two weeks on the lower-intensity regimen outlined above. One theory is that this response is because HIIT uses 80% of muscles in the body, compared to 40% for gentle jogging and cycling. {4}

What do all of these papers and studies come down too? If you want to lose weight don’t do a steady state piece on the treadmill. Sure, you will burn some calories but you will get way more of a benefit in a shorter time period using HIIT training.
If you aren’t sure how to do a workout like this I’m actually going to do one in a few minutes and it is all below.

HIIT Bodyweight Workout

Warm up
4 rounds 20 seconds on 10 seconds off - As many as you can as fast as you can

Squat Jumps
Split Jacks

Rest 3 Minutes

Side shuffle
Jumping jacks
Mountain Climbers

Sounds simple but it isn’t easy, have fun with it!
If you have any questions about HIIT or anything else shoot us a message anytime!

{1} Gibala, M. J.; Little, J. P.; Van Essen, M.; Wilkin, G. P.; Burgomaster, K. A.; Safdar, A.; Raha, S.; Tarnopolsky, M. A. (2006). "Short-term sprint interval versus traditional endurance training: Similar initial adaptations in human skeletal muscle and exercise performance". The Journal of Physiology 575 (3): 901.
{2} King, Jeffrey W. A Comparison of the Effects of Interval Training vs. Continuous Training on Weight Loss and Body Composition in Obese Pre-Menopausal Women (M.A. thesis). East Tennessee State University.
{3} Boutcher, Stephen H. (2011). "High-Intensity Intermittent Exercise and Fat Loss". Journal of Obesity 2011
{4} Hood, Melanie S.; Little, Jonathan P.; Tarnopolsky, Mark A.; Myslik, Frank; Gibala, Martin J. (2011). "Low-Volume Interval Training Improves Muscle Oxidative Capacity in Sedentary Adults". Medicine & Science in Sports & Exercise 43


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