Get Some Speed

High intensity workouts are a quick way to see amazing results, feel great and not consuming hours of your day.  In fact, doing just one HIIT workout per week will increase your metabolism for at least 24-hours and give you the edge you need to really start seeing results.  Whether your desired results are weight loss, an increased fitness level, increased speed and quick twitch muscle results, or just a really (and I mean REALLY) good workout, this will do all of those things.

Here is a track workout I did a couple weeks ago.  It took me about 40 minutes and was hard to complete the last 2-200m sprints, but well worth the effort.  If you are a beginner, I would decrease each set by half of the reps (ie...1-800m, 2-600m, 3-400m, 4-200m sprints) but don't decrease the intensity.  That is where you find your results.

Here it is!  And if you don't have access to a track...I have included a time-based interval below, for each section which are great for rowing, swimming, elliptical machines, cycling/spinning, etc. 

Track Workout:

1/2 mile warm up

2 X 800 meter sprints (30 seconds rest between each sprint)

REST 1-2 full minutes

4 X 600 meter sprints (30 seconds rest between each sprint)

REST 1-2 full minutes

6 X 400 meter sprints (20 seconds rest between each sprint)

REST 1-2 full minutes

8 X 200 meter sprints (10 seconds rest between each sprint)

1/2 mile cool down (slow run, jog, walk) 

Stretch major muscle groups (quads, hamstrings, back, shoulders, triceps, chest) 

 

 

Time-based Workout:

(also good for swimming, rowing, ellipical, treadmill and cycling training, too!)

5-7 minute warm up (slow run, jog, walk)

2 X 3 minute sprints (30 seconds rest between each sprint)

REST 1-2 full minutes

4 X 2 minute sprints (30 seconds rest between each sprint)

REST 1-2 full minutes

6 X 1.5 minute sprints (20 seconds rest between each sprint)

REST 1-2 full minutes

8 X 45 second sprints (10 seconds rest between each sprint)

5-7 minute cool down (slow run, jog, walk) 

Stretch major muscle groups (quads, hamstrings, back, shoulders, triceps, chest)

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.