You're Not Doing HIIT

cardio fat burning zone fat loss high intensity Jun 17, 2022

I don’t know who needs to hear this but… you’re probably not actually doing HIIT Training. ⁣⁣⁣

  • ⁣⁣⁣Reverse Lunge with DB Bicep Curl…. Not HIIT⁣⁣⁣
  • Stairmaster Glute Kickbacks….. Still Not HIIT⁣⁣⁣
  • Pulse Squats….. Definitely NOT HIIT⁣⁣⁣
⁣⁣⁣

 Actual HIIT Training:⁣⁣⁣

  • 20-second Treadmill Sprints with 60-120 sec rest⁣⁣⁣
  • Airdyne Bike, Rower, Ski Erg Sprints⁣⁣⁣
  • DB Jump Squats⁣⁣⁣

     


    LISS: Low-intensity steady state workouts (long run, incline walking, slow bike ride) can improve the enzymes involved in fat burning, decrease blood pressure, and increase parasympathetic tone to improve recovery. ⁣⁣⁣

    ⁣⁣⁣

     Moderate intensity “HIIT workouts”……… gray zone. Intensity is not high enough for a good training stimulus and not low enough for recovery/ aerobic adaptations. This often leads to the classic “I feel like I’m working out really hard and not getting anywhere” ⁣⁣⁣

    True HIIT Training can improve power output, resistance to fatigue, aerobic capacity, etc.⁣⁣⁣


     Approaches to beginning true HIIT Training:

    · Threshold work for a few weeks (Ex: minute at 160BPM/ minute at 140BPM)- will increase lactate threshold before beginning HIIT.

    · Ramp up the intensity for HIIT (Ex: first HIIT sprint is at 10MPH, second at 10.5MPH, third at 11MPH) this progression will help you not burn out too quickly.

     
    Bottom line:

    Match your intensity to the desired training adaptation. If you want to do true HIIT pick up that challenging weight, up the speed, and get uncomfortable.


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