Gone are the days of continuous exercise and minimal results… introducing High Intensity Interval Training – better known as HIIT, the latest fitness sensation to sweep the globe.
HIIT is an anaerobic training method, typically performed for a maximum of 30 minutes and is dubbed the next best thing for weight loss and muscle building.
But as with any training, to reap the rewards, you need to really push yourself. So we sat down with Steve Irwin, the National Personal Training Manager at Snap Fitness Australia, to unveil his top tips for maximising the benefits of your next HIIT workout. It’s time to put the exercise endorphins to good use at your next session… let’s begin!
1. Push yourself
The aim of HIIT training is to engage in short bursts of exercise with strenuous effort to achieve muscle fatigue and maximum volume of oxygen (VO2 max). Each working effort should be done to the maximum of your fitness capability… Let’s just say that if you’re not sore the next day you probably could have pushed yourself a little bit harder, so don’t be afraid to give it your max and sweat it out!
By exhausting yourself and working up to reach 80-85% of your VO2 max, your metabolism works in fat-loss overdrive. With that said if you’re a first timer, start with 3-5 intervals and work your way up gradually. Soon you’ll start to see your body transform as your aerobic and anaerobic fitness levels increase.
2. Fuel your body properly
Pre-workout nutrition is the key to any form of exercise, but particularly before a HIIT session, you owe it to your body to refuel and energise the right way. What you put in your body is important because it optimises and restores your energy levels. Eat a small meal consisting of fast-digesting proteins. Incorporating BCAAs (branched chain amino acids: Leucine, Isoleucine and Valine) into your pre-workout routine is also the best way to recover tissue post-workout and preserve the lean muscle you’ve worked so hard for.
3. Choose an exercise you enjoy
There’s no denying that monotonous workouts can get boring and repetitive very easily. Doing the same routine day in and day out not only lessens your motivation, but failing to challenge yourself causes weight loss to plateau. If there’s one thing we can take from this, it’s to keep it interesting! A personal favourite is the 9Round session, which includes 30 minutes of high intensity kickboxing/boxing interval training split into 3 minutes of work and 30secs of rest.
I recommend choosing anything that engages your major muscle groups to accelerate and decelerate your heart rate quickly. HIIT training is not only extremely versatile, but is definitely not for the faint hearted so you can now wish boredom in your workouts goodbye!
4. Perfect your timing
Start with a ratio of 1:2 (30 seconds, 1 min rest) or 1:3 (30 seconds, 1:30 min rest) and work up to a 1:1 ratio (30 seconds, 30 seconds rest) or 2:1 (1 min, 30 seconds rest). A HIIT workout should only last up to 30-35 minutes so make sure you time yourself and listen to your body. It is, however, recommended that you adjust your interval to whatever permits you to work the hardest.
5. Engage the after-burn effect
HIIT workouts bring a whole new meaning to the ‘getting more bang for your buck’ saying. Engaging in HIIT training will accelerate your metabolism 48 hours after your workout. By working to reach your VO2 max, you’ll also be feeling the after burn affect. Do an hour of steady jogging and your metabolism returns to normal very quickly, but do a 30 minute session of high intensity interval training and your body will keep working to burn fat even when you rest. Now you can earn your cake protein bar and eat it too!
So whether you’re a fitness sceptic, a budding beginner, the workout nomad or a seasonal gym junkie, always work towards achieving the healthiest version of yourself by including HIIT into your workout regime. Want to combine HIIT with boxing/kickboxing? Then challenge yourself to work against your own endurance, strength and stamina with 9Round – dubbed one of the most efficient HIIT workouts globally. To find out more visit: https://www.9round.com.au/.
