High Intensity Interval Training- HIIT

High-intensity interval training (HIIT) or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio for recovery to work periods. For example, a runner would alternate 30–40 seconds of jogging or walking with 15–20 seconds of hard sprinting. In my opinion, the best cardio for weight loss combines these HIIT (high Intensity interval training) workout routines resulting in a strong HGH release, release of fatty acids, glycogen depletion, and calorie burning. The first part of the workout is short interval HIIT with a long recovery ratio. For these intervals, you sprint 15 seconds and recover (jog) for 45 seconds. This releases fatty acids and increases HGH levels. I prefer to warm up for 2 minutes and then perform 8 sets of this type of HIIT for a total workout of 10 minutes. For the second phase, I perform 25 minutes of steady state cardio (light paced jog or exercise bike). This provides an active recovery for your muscles. Additionally, steady state cardio helps burn the fatty acids that short interval HIIT released into the bloodstream. The final phase is performing long interval HIIT with short recovery periods. This will fully deplete your body of glycogen allowing for a greater after-burn effect and fat burning once your workout is complete. I perform 1 minute sprint intervals with 1 minute of jogging. The sprint intervals for this portion are not as intense as the first phase, by necessity as your muscles will be slightly tired. It’s best to keep this final phase to around 10 minutes as well. So there you have a 45 minute HIIT workout that I believe is the best cardio for weight loss. This routine should allow you to burn belly fat fast no matter how close or far you are from your ideal weight.

Homework thanks to hurricane Irene

As promised here’s a home bodyweight workout to do on your own to battle the cabin fever due to hurricane Irene and missing boot camps! Classic, simple, yet challenging. As always, make sure to start of with a nice dynamic warm up. This is important for the following reasons: * Increases core body temperature * Actively elongates the muscles * Activates key stabilizers * Put the nervous system on alert: working coming! *Reduces the thickness of joint fluid for easier movement My favorites are exercises like Jumping Jacks, Jump rope, High knees, etc. Now on to the good stuff - Perform the following with minimal rests in between each set in this order. For example do set 1 of each exercise, grab sip of water, and go right into set 2 as fast as you can. Push ups •Set 1 1 x 15 reps (Neutral/ shoulder width apart hand position) •Set 2 1 x 15 reps (Wide hand position) •Set 3 1 x 15 reps (Close together hand position) For advanced level go all the way to 20 reps each set. Focus muscle: Pectorals -If you are a beginner, there is no shame in doing pushups with using your knees on the ground rather than your feet. All that really matters is that you're feeling the burn. Dips Use 2 benches or chairs * 3 sets of 1 x 20 reps Advanced- Go an extra set Focus muscle: Triceps -Depending on the condition of your triceps from the pushups, the legs can be used to aid more or less to complete the sets. Mountain Climbers * 60 second challenge for everyone 3 sets Squats * 4 x 20 reps Focus muscle: Quads and calves - Try to create the maximum amount of contraction in the legs as possible. Advanced level, place your hands behind your head and turn these into Prisoner Squats with. Remember chest out shoulders back just like in class. Flutter Kicks •4 x 15 reps Focus muscle: Hamstrings and Glutes Tuck Jumps * 45 second challenge for everyone 3 sets Planks *3 sets of 30 seconds Advanced hold for 60 seconds instead of 30 seconds. Remember to squeeze that belly button all the way to your spine, tight contracted abs, watch your pelvis to protect lower back. Side Planks *3 sets of 30 seconds each side Advanced hold for 60 seconds instead of 60 seconds. For my advanced level warriors only: *60 second challenge of my hybrid exercise of the week. After completing the above do a hybrid exercise of Split Squat-Push up and burpee. Alternate legs performing split squats then go down to the ground for solid push up using neutral position and jump up into a burpee and repeat. Stay focused and keep proper form throughout 60 seconds. Cool down with a solid session of Static Stretches. Hydrate and enjoy the rest of your weekend and be safe!