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High Intensity Interval Training Brings the Afterburn

This month my friend Jodi will be sharing some weekly workout tips with us.  An avid runner and fitness enthusiast, Jodi will help us to crush those 2018 fitness goals!

HIITIt is a new year and many of us have goals of losing weight, getting lean and improving our overall health.  To get the best bang for your buck, try incorporating High Intensity Interval Training (HIIT) into your routine.  HIIT workouts provide amazing results in a shorter period of time, can help alleviate boredom and have a prolonged calorie burning effect for up to 48 hours after exercise (commonly referred to as afterburn).

Whether you are on the treadmill, elliptical or bike HIIT is a great way to increase the overall benefits of your cardio.  Start with a 5 min warm up and then alternate periods of hard work with recovery.  If you are new to this, start with 30 to 60 seconds of something that really pushes you (could be speed, incline or resistance) followed with 2 mins of recovery (a slower speed, resistance or lower incline).

  • Walking treadmill: warm up 5 mins at 2.5 miles per hour (mph)
    • 60 seconds at 4 mph
    • 2 mins at 2.5 mph
  • Walking incline treadmill: warm up 5 mins at 3.5 mph 0 incline
    • 60 seconds at an incline of 5 at 3.5 mph
    • 2 mins at 0 incline at 3.5 mph
  • Running treadmill (beginner): warm up 5 mins at 2.5 – 3.5 mph
    • 60 seconds at a jog (4-5 mph)
    • 2 mins walking (2.5-3.5 mph)
  • Elliptical: warm up 5 mins at light resistance and rotations per minute (rpm)
    • 60 seconds higher rpm and/or resistant
    • 2 mins light resistance/rpm

Repeat the work/rest intervals 6 to 8 times with a 5 minute cool down at the end (18 – 24 mins of work/recovery).  If that is too much, then start with 3 to 5 repetitions (12-15 mins of work/recovery).  Always be sure to cool down for 5 mins and to stretch post exercise.

If the examples above are not challenging enough for you, increase the speed, incline and/or resistance to what pushes you.  HIIT is best done 2 to 3 times a week with rest days in between.

Submitted by Jodi Langellotti avid runner, fitness and enthusiast and Health and Wellness Coach


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