With just an abbreviation, you can view how you work out and how you see results totally transform right in front of your eyes. Its called HIIT (high intensity interval training) and it is by far the best way to scorch calories, burn fat, and build muscle. You can complete a HIIT session in 20 minutes on a machine or using body weight and/or dumbbells.
HIIT can be applied to running or to exercises such as squatting. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before. Fast-paced bursts of cardio followed by short rest intervals have been the key for fat loss (yes DJ Khaled, they do want you to succeed), and for good reason. HIIT cardio burns more calories than low-intensity cardio per session and it causes you to burn more calories after your workout. Think about it; would you rather do a steady pace for an hour or do quick and fun movements for only 20 minutes? Being in college HIIT is a more than exemplary way to get in shape. Down below are some cardio sessions for all levels.
The first one is pretty basic session with walking intervals on a high incline.
For my beginner HIITers, this is a pretty basic treadmill session with walking, jogging, and running.
This 20 minutes treadmill HIIT is a little bit harder because it goes straight from jogging to running and back to jogging (of course you can switch it up a little bit and walk if needed)
For my more established HIITers, this workout is ideal. It incorporates walking, jogging, and sprinting.
My one thing of advice is to always walk or run on an incline. For me, when I walk on a 4.0 pace, I crank the inline up to 12.0 to 15.0, when I jog its usually on 4.0 to 6.0, and when I run and sprint its on 1.5 to 4.0. This way so many more calories and your toning your legs and butt.
seb5792 says
This is really great! I’ve been trying to get in shape, but I’ve needed some kind of workout to follow. I’ll have to try this tonight!
Zoe Hu says
Hahaha I love the DJ Khaled reference. Great post and information. I’m always on the lookout for ways to improve, and I will definitely check these workouts out when I go to the gym!
Jeffrey Lorenz says
This blog post is of great interest to me because I have realized how difficult it can be to keep up with schoolwork and maintain a healthy lifestyle at the same time in college. The next time I am at the gym I will give one of your workout recommendations a shot!
Madison Bell says
Doing track in high school, we did nothing but HIIT training. It works but it is so horrible to do haha. I have started to do the BBG workout plan and a lot of it reminds me of HIIT. You do as much of the circuit as you can in 7 minutes, do that twice then repeat all of that on a second circuit. It never looks like a lot but I always walk out exhausted.
Rea Mittal says
Picking intensity workouts from long cardio is always a big decision for me. I like going for long runs more, but as a college student, I don’t really have an hour everyday to spare to just cardio. That’s why high intensity training is specifically really helpful for college students who don’t have a lot of extra time to do much else.
Rachel Ebner says
Although I work out quite frequently, I had no idea that HIIT was so much better for you. I always just thought it was a preference thing. I am definitely going to try it next time I work out!
Andrew says
I love your blog! You always have such helpful tips for increasing fitness. Still haven’t gotten to the gym but hey maybe if I keep on reading it Ill get the motivation to finally go. Keep up the good work!
Bridget Garrity says
When you go to the gym, do you usually HIIT or do you not do such high intensity? Is doing such high intensity workouts frequently worse for your joints than normal workouts? This reminds me of workouts we did when I was on my high school swim team when we would do sprint sets followed by slow sets.