HIIT Workouts--Metabolic boost that lasts ALL day!

Image: http://nataliejillfitness.com/hiit-treadmill-workout/

There is nothing like a workout that continues to 'work' hours after you've finished sweating!  Well, a HIIT workout does this and more.  HIIT = High Intensity Interval Training.  And it's benefits have proven to extend for up to 24-hours after you've completed the workout.  Here is an article from the American College of Sports Medicine that supports this claim.

 http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/for-all-day-metabolism-boost-try-interval-training

Image: http://www.notyouraveragefitnesstips.com/best-workout-routines/advanced-hiit-training-high-intensity-interval-training-workouts

Here is my recommendation for beginner, intermediate and advanced HIIT workouts (these are running based, but you could modify this to rowing, swimming, cycling or even hiking/trail running)  The key is to hit it hard, I'm talking REALLY hard during the sprint intervals.  The recovery should be faster than your comfortable with, but still gaining a bit of rest.

Beginner:
Warm up with a 2 minute run (moderate pace)
HIIT:
60 seconds sprint (all out 9 out of 10 for intensity)
120 second recovery run
Repeat this 6-8 times.
Warm down with 2 minute, moderate run and stretching afterward.

Intermediate:
Warm up with 2-4 minute run (moderate/fast pace)
HIIT:
60 second sprint (all out 10 out of 10 for intensity)
60 second recovery run 
Repeat this 8-10 times.
Warm down with 2-4 minute, moderate run and stretching afterward


Advanced:
Warm up with 5 minute run (moderate/fast pace)
HIIT:
60 second sprint (all out 10 out of 10, pushing 11!)
30 second recovery run
Repeat 10-12 times
Warm down with 5 minute, moderate run and stretching afterward

This workout = quick results, an increased metabolism and energy boost for hours after completion.  You have to give it 100% to get these results, but it's worth every ounce of sweat (and sometimes tears!).  Remember....sweat is just your fat cells crying!  


 HIIT It!!  And be well.