MARCH 2 02 1 T3 15In association with
Your weight-shedding workout planIIT isn’t just a buzz-phrase. Although the
way it is sometimes promoted is closer to
Scientology than science, a HIIT workout
can have big positive effects and, by
definition, it doesn’t take long. Be ready to get your heart
rate pounding by any means necessary with this high
intensity interval training guide for bikes, treadmills,
skipping ropes... and anything else you can find.
No doubt your eyeballs have been pummelled into
teary submission by all of the Instagram ads, email
marketing campaigns and posters that urge everyone to
get in shape after the festive season. The fact of the
matter is, they tend to be a ploy to get you to sign up to a
gym membership you’ll likely use a few times and then
stuff into a sock drawer, or to purchase some overpriced
shorts that feature a pocket for your phone.
Rejoice! You can actually torch belly fat without
spending cash on any of the above simply by adding a
good high intensity interval training (we’ll call it HIIT
for short) programme to your weekly workout routine.
It’s a great way to get into shape because, psychologically,
it’s much easier to set your mind to, say, five or six sets of
40 seconds of intense exercise, as opposed to spending
hours and hours pounding a treadmill.
On top of this, there have been numerous studies that
suggest that if fat is burned after exercise where HIIT is
involved, it helps stabilise blood sugar levels and can
help build muscle and strength at the same time.
There is also very little need for fancy equipment,
because it is possible to indulge in a sweaty HIIT sessionin your local park with little more than a good pair of
trainers and the clothes on your back.HOW TO PERFORM HIIT PROPERLY
Simply put, high intensity interval training can be
described as a bout of fervent exercise, followed by a
short period of rest or active rest, where a much lighter
rate of exercise is performed in order to catch the breath
and lower the heart rate.
The intensity of the exercise is typically where most
newbies trip up, as this really needs to be “ah-ma-gad-
I-can’t-breathe” levels of activity. Purchasing a heart
rate monitor or fitness watch that can do a similar job
will help, as it helps visualise heart rate zones and can
immediately tell if you’re cheating.
In essence, a heart rate of 170bpm or above is high for
regular fitness levels, but you can calculate your
maximum heart rate by subtracting your age from 220.
This is a safe max and anyone performing HIIT should
aim for between 70% and 95% of their max during the
intense bouts.
Exercises can be as simple as jogging for a minute,
then sprinting as hard as you can for 30 seconds, before
returning to a jog and repeating for 30 minutes. But you
can also incorporate a static bike, rowing machine,
elliptical trainer and treadmill, as well performing
weighted strength workouts like kettlebell swings,
medicine ball slams and battle rope exercises.
We’ve highlighted a few HIIT workouts overleaf, so
there’s no excuse for not getting fit in the future!H
Words: Leon PoultneyThere’s no better time than now to start losing some of the
pounds you may have put on in the last year. The methods we
suggest may hurt a bit, but we guarantee they’re effective