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Posted on Apr 4, 2013 in Latest Workout | 0 comments

High Intensity Interval Training

sprint bleachers

aka HIIT

If you are looking to raise your metabolism, lose weight and lower your BMI and your body fat ratio, interval training as been shown to be your best bet. The good news is you can knock it out in less than 30 minutes. Even better news is that you will continue to burn calories for hours after your work out. It’s called EPOC or excess post oxygen consumption and it will keep your body expending energy long after your work out is done. Also good is that you don’t have to understand it to take advantage of it.

Interval training is performed by warming up for a few minutes, then expending 85%+ of your energy for a short bust of time followed by moderate expenditure @50-60% for a select amount of time before repeating. You can do this by sprinting, running up steps then walking down, biking, swimming, circuit training or some other way.

Here’s a sample routine on a stationary bike. Watch the time.  The first five minutes are a warm up followed by a 30 second sprint, then a 60 second moderate pace, then sprint, then moderate etc.  Feel free to adjust level intensities to suit you.  Just remember to go all out during sprints. Good luck!

0-5:00 level 6 (warm up)

5:00-5:30  level 10 (sprint)

5:30-6:30 level 6 (moderate)

6:30-7:00 level 10 (sprint)

7:00-8:00 level 6 (moderate)

8:00-8:30 level 10 (sprint)

8:30-9:30 level 6 (moderate)

9:30-10:00 level 10 (sprint)

10:00-11:00 level 6 (moderate)

11:00-11:30 level 10 (sprint)

11:30-12:30 level 6 (moderate)

12:30-13:00 level 10 (sprint)

13:00-14:00 level 6 (moderate)

14:00-14:30 level 10 (sprint)

14:30-15:30 level 6 (moderate)

15:30-16:00 level 10 (sprint)

16:00-17:00 level 6 (moderate)

17:00-17:30 level 10 (sprint)

17:30-18:30 level 6 (moderate)

18:30-19:00 level 10 (sprint)

19:00-24:00 level 6 (cool down)

That’s a 5 minute warm up, 10 sprint intervals followed by a 5 minute cool down. If the levels aren’t challenging you, increase the levels and pedal harder/faster during the sprints.  Bonus: I usually follow up with a core work out.

Done in 24 minutes. Not bad, huh? It’s a 24 minute investment that will effectively burn calories for hours. Get going!

Work out and photo credit, Jason Yokobosky from JSY Fitness who originally got me on this a few years back.  He’s a great guy, an effective trainer and talented photographer in Los Angeles.

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