High Intensity Interval Training

Thanks to those who attended my Coachella themed elliptical
class this morning!

If you've been following my blog for the past year you may remember the post about an elliptical based group fitness class I took in west la. Well, I enjoyed it so much that I am now an instructor a year later:)

In my original post I mentioned what a great alternative this workout is to running or indoor cycling classes. I was really only speaking to the variety it adds to a regular exercise regiment. However, there is something much more valuable about this workout. It is something that can also be found in indoor cycling classes and which can be, but is often not, found in training runs (particularly long distance runs, or, "old man jogs" as I like to call them.)

The secret ingredient of this workout is high-intensity interval training (HIIT). HIIT describes any workout that alternates between intense bursts of activity and fixed periods of less intense activity or even complete rest. To use running as an example this would be a two minute walk, followed by 30 second jog, followed by a 30 second sprint (then repeating this interval five times over fifteen minutes.)

Not only do you burn more calories during HIIT workouts, studies have shown that they can create a post workout "afterburn" effect, accounting for up to 200 additional calories burned and an elevated metabolism lasting up to 14 hours(!) after exercise. So not only do you burn more calories and fat than you would doing an "old man jog", you also increase your metabolism which will enable you to burn even more calories and fat in the future!

If you don't have a cycle or elliptical studio nearby there are plenty of ways to get a HIIT workout. You can do 20 seconds of jumprope, burpees, jump squats etc. followed by 10 seconds of rest and repeat this several times for 15-20 minutes. You can also alternate between walking, jogging and sprinting as discussed above or simulate this workout on an elliptical or road bike.