Ok so I am going to share a secret with you – I actually like working out! I know, I’m probably crazy. But the sweat, the endorphins, the buzz I feel afterwards…it is like a high!
I don’t know about you, but I am busy. I mean, working full time, 2.5 yr old running around, dinner to cook, errands to run – BUSY. I don’t have time to go to the gym anymore (unless its at 530 am and I like my sleep too much to cut into that!).
This is where Danielle comes in! My health & fitness friend has offered to share her tips on how to get that great workout from home! She is a full time teacher, a mom, a coach AND a fitness blogger, so if anyone knows about getting things done efficiently, this girl is it. Her blog is all about helping everyday women reach their health and fitness goals in a sustainable way. I just love her #reallife attitude!
So, you are a busy lady: working, wifing and momming….which makes getting to the gym uber-challenging. Plus, you aren’t totally into sweaty guys grunting and are still a little intimidated by that big ole’ weight room. You’d love to get your workout on at home, but are so over the same workout DVD”s you’ve been using for years. You need something that is effective and quick…cuz’ ain’t nobody got time to run on the treadmill for an hour every day!
No worries! You can totes get in amazing shape at home with a few simple HIIT workouts each week!
What is HIIT?
High Intensity Interval Training (HIIT) is a type of workout where you alternate between intervals of all-out-high-intensity-work and intervals of low intensity work. Basically for 4-20 minutes you will work hard for super short periods of time, then rest and repeat! HIIT workouts can be done anywhere and require no equipment. They are perfect for when you are short on time but still want maximum results.
What’s so great about HIIT?
HIIT workouts will burn more calories than regular cardio.
During your work intervals of a HIIT workout, you are requiring your body to work extra hard, which burns a significant amount of calories during your workout. But, the really cool thing about HIIT workouts is that research has shown they increase your body’s resting metabolic rate for 24 hours AFTER your workout is complete. Simply put, your metabolism speeds up for 24 hours after a HIIT workout. So, you burn calories during your workout, then speed up your metabolism (thus burning more calories) after your workout. What’s not to love about that?
HIIT workouts are efficient!
Because you are requiring extra intensity during your work intervals, you won’t need to plan for an hour long sweat sesh. In fact, you can do a workout as short as 4 minutes each day and still see some results! Most HIIT sessions won’t go past 20 minutes, with the average being 10-15 minutes per session.
A few things to keep in mind when it comes to HIIT workouts…
- You don’t need any equipment, but incorporating weights, kettlebells or resistance bands into your HIIT sessions can help accelerate results.
- During your work sessions you have to go hard. If you can carry on a conversation, you aren’t working hard enough. Since each work session is usually no longer than 45 seconds, this should not be too difficult. The beauty of a HIIT workout is that you will get a rest period after each work period. So…get that booty moving!
- You will need to use a timer. Don’t think you can just wing it when it comes to timing your intervals. There are several different HIIT timers available. Here are a couple I recommend.
- If you have children who are old enough, let them workout with you! Kids love HIIT workouts and this is a fantastic way to help them improve their cardiovascular health, while having fun. Oh…and it will make them tired, which is going to come in mighty handy around bed time!
- Love Yoga or Pilates? HIIT is a perfect way to cross-train, so feel free to just start with adding in just one or two HIIT sessions to your Yoga or Pilates practice each week. Then, as you see fit, up your HIIT sessions to complement your mind-body workouts!
You don’t have to slave away for hours at the gym to get a good sweat in each day. If you can set aside 20 minutes, 4-5 times a week, you will find yourself getting leaner and stronger than ever before. If you add a solid nutritional plan to your HIIT workouts, the results will be incredible!
Want a sample HIIT workout? Try this one:
Grab your running shoes and do some sprints.
Repeat this interval 10 times.
Sprint as fast as you can for 20 seconds, then walk for 30 seconds.
Want to up the burn?
Add in 5 push-ups after each sprint!
Need more HIIT workouts? Grab my 2 Week Kickstart here!
Danielle is a wife, mother, teacher, blogger and personal trainer. She juggles the responsibilities that come along with working full-time, coaching cheerleading, having two teen daughters, writing a semi-consistent blog and taking frequent trips to Starbucks…cuz’ priorities.