This post first appeared on Piping Rock. All content is theirs.
High-Intensity Interval Training (HIIT) has become widely popular for athletes, competitors and anyone looking to get fit.
This global phenomenon has built a lot of hype around a scientific way of pushing your body's limits. However, with HIIT being a relatively new trend there is still so much to discover.
There is much speculation on proper nutrition and execution to support an effective Interval Training regimen. We've done the research...
To champion your HIIT you must closely monitor your body, replenishing with a strong diet and advanced Sport's Nutrition
What is Interval Training?
High-Intensity Interval Training is a cardio routine that involves short bursts of challenging exercises.
These exercises can range anywhere between 25 and 90 seconds. Typically, HIIT involves mostly bodyweight exercises with added dumbbells or kettlebells.
By eliminating or reducing rest periods, your body remains in a perpetual state of motion. This Metabolic State contributes to a significant caloric burn. Sound intense?
Luckily, your body is more than capable of adapting. With excellent nutrition and disciplined training, you're on your way to championing Interval Training. Use the following tips below to help you along the way:
This may seem obvious. However, most people take this simple task for granted. Your body needs an abundance of Water and Electrolytes
to replenish after an intense workout. Although, you may want to ditch sugary sport's drinks.
Choose Healthy Carbs:
You may think eliminating carbs altogether will solve your problems. Wrong. This common mistake will leave you burnt out before you get through a single workout.
Your muscles use the glucose from carbs for fuel. The most nutritious carbs for sustaining long workouts include Sweet Potatoes, Brown Rice, Chickpeas and Bananas.
Build with Protein:
When completing a rigorous workout, it's essential to support your body with vital proteins. Not just any protein will do. Opt for high-quality whole foods like Black Beans, Lean Meats, Salmon, Broccoli, and Cauliflower.
The perfect diet is impossible. Fortunately, there are a variety of ways to support your diet with vital nutrients it's not receiving elsewhere.
Sport Nutrition Supplements
are great for supporting you along the way between HIIT workouts. We highly recommend considering some of the supplements below.
Need to kick things up a notch? Pre-Workout Supplements are perfect for thriving during a focused workout.
Aside from Protein, there are other vital nutrients that offer support post-workout. L Glutamine
, and HMB
are other beneficial ingredients to thoroughly research and consider.
Thermogenics & CLA:
Thermogenics use advanced scientific innovation geared towards igniting your workouts and offering optimal support.
Piping Rock's Ultimate CLA Thermogenics Complex
delivers a powerful stack of ingredients that leads the industry. Its deep blend of ingredients makes it a must-have, exclusive formula.
Once you understand the concept of HIIT, supporting your body and knowing your limits, it's time to get down to the actual workouts.
For someone on the intermediate fitness level, 3 weekly half-hour workouts are recommended. If you're just starting out, learning new workouts and practicing form is the best course of action. Advanced HIIT trainers will perform up to 10 weekly hour-long workouts.
By understanding your level of training, you can create a routine that works best for you. Below are some shredding HIIT Exercises to devise your workout plan around.
- Plyo Push Ups
- Mountain Climbers
- Jumping Jacks
- Squat Thrusts
- Flutter Kicks
- Star Jumps
- Plank Jacks
- Box Jumps
- Kettle Bell Swings
- Alternating Side Lunges
- Butt Kicks
- Squat Jumps
- Lateral Plank Walks
- Knee Highs
- Abs Lifts
- Tricep Dips
- Bicycle Abs
The best thing about the majority of these exercises? You don't need to use weights! They can be performed at home or on a comfortable mat. Now that you have your exercises, you just need to create full workouts.
There are many video workouts where instructors coach you with specific instructions. Once you become comfortable with the exercises, you can start creating your own variations and crafting a proprietary routine.
Traditionally, full workouts will last around half an hour. Within this half-hour, you will be performing consecutive exercises in 45-60 second bursts. There will be short rest periods in between. The more advanced the workout, the less resting you will perform between sets.
Research has suggested that HIIT is an effective means of exercising. However, further information is needed to fully support this statement.
Regardless, many people have found much success with HIIT routines through superior nutrition, perfect form, and sustainable wellness.
With rigid discipline, practice and motivation, you can champion your HIIT workouts and exceed all of your long-term fitness goals.