High-Intensity Interval Training: A Real Fitness “HIIT”

hiit workout - freedom chiro

High-intensity interval training (HIIT) describes fitness workouts that alternate between high-level bursts of activity and low-intensity activity or rest.

Whether you’re looking to shed a few pounds, fit into those Spring and Summer clothes, have more energy, or improve your overall health, physical activity is important. Interval-type workouts have become popular for a variety of reasons, and they come in a variety of formats.

One of my personal favorite examples is alternating 20 seconds of high-level activity with 20 seconds of very slow walking for a period of 12 minutes total. Choose between a variety of activities for the 20 seconds of high-level activity, i.e. running in place, push-ups, jumping jacks, knee lifts, lunges, jumping rope (without an actual rope is fine), or stair climbing.

Important: Use a timer (smart phone works great). The old “1000-one, 1000-two, 1000-three” routine is tough to do when you’re sprinting in place. πŸ™‚

In the photo above, I participated in an interval workout led by Dr Jake at Freedom Family Chiropractic in Garner, North Carolina…outside in a parking lot. People of all ages and fitness levels were able to modify the exercises to safely join the fun. So cool!

Research shows several benefits of high-intensity interval training workouts:

β€” Fitness benefits in less time than with endurance-type activities.

β€” Burn more fat and calories for 24 hours after your workout than with a steady-pace activity.

β€” Lose fat while maintaining muscle.

β€” Increase your production of human growth hormone (HGH) for 24 hours after your workout, slowing down the aging process.

Here are a few more perks:

β€” Less boredom with the variety of activities that can be involved.

β€” Little or no equipment required.

β€” You can do it anywhere… inside, outside, at home, in a hotel, on vacation.

As with any exercise program, consult your health care professional before beginning.

Choose activities that can be modified to the intensity that fits your fitness level and overall health, i.e. (non-jumping) jacks with alternating side steps versus full-out jumping jacks. Just be sure toΒ keep moving — quickly — during your high-level bursts of activity.

One of our favorite during & after exercise beverages is Rebound. It’s soooo important to replace the minerals we sweat out, and Rebound does such a great job of that.

This was me after some interval fitness during a sunrise on the beach in Mexico earlier this month. Yes… it works anywhere!


Enjoy the benefits!

Here for you,

Deb Bruckschen

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