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The weather is warming already. Some of the layers are coming off. It’s time to get your jiggle on and remove those sneaky jiggly bits that arrived over winter.

Whether you are a runner or a walker, a gym junkie or have a home-based gym, I encourage you to get active because summer is on its way. Everybody knows that your summer body is built during winter. The most simple way to start is to download a tabata or round timer app and give your normal workout a makeover – HiiT style! 

HiiT, or “High Intensity Interval Training” may be a new concept to some but this training method has been effective for decades. Short bursts of high-intensity exercises followed by a rest period means quicker results, less time allocated to workouts and greater gains. This is a fantastic option for those people short on time. The exercises can range from  running to bodyweight exercises (push ups, lunges, jump lunges, mountain climbers) to weighted exercises (free weights and bicep curls/shoulder press or pinned weights and lat pull downs/seated row etc.) You can do a Hiit workout anywhere and in just 15 minutes, three times a week to see results in as little as four weeks – depending on the intensity of your workout.

Fitness professional, naturopath, dietitian and HiiT Fitness owner Dan Nimmo told me that the major benefits of HIIT include:

  • Dramatic increases in anaerobic fitness (the ability to go harder for longer).
  • Greater tolerance to lactic acid build-up within the body and therefore an enhanced venous system resulting in an improved ability to rid the body of waste products.
  • A stronger heart resulting in fewer, more forceful heart beats and enhanced sensitivity to insulin, carbs and proteins resulting in better gains and more energy.
  • And importantly, an increase in human growth hormone production as a direct response to the lactic acid and thus a reduction in cortisol (the metabolic stress hormone) which makes us fat around the belly. The result – less belly fat.

Dan, of Varsity Lakes, says that in a nutshell you will be fitter, faster and stronger via HiiT. Expect to have loads more energy, drop body fat, build lean muscle tissue, reduce disease markers and lower your biological age. If you want to check it out, you can pop along for a free trial class.

Just contact Dan at www.hiitfitness.net.au

But if you can’t make it to the gym, what does a good HiiT at home workout look like? Interval training has been around since the dark ages and many runners start out this way as they build their endurance by running for a minute and walking for 2 minutes. Whatever cardio you choose, have periods of intensity followed by a slower pace. You can run or cycle, you can get outdoors, use hills or stairs, or a stationary bike or treadmill. Applying this principle will see your endurance and fitness increase.

After warm up, build intensity. Choose your level: 30, 45 or 60 seconds at high intensity then 20, 30 seconds of rest. Choose the exercises for each workout and complete eight rounds of each exercise using these suggested exercises. You could mix it up taking two exercises from each area and alternate the exercises over three sessions each week.

  • Cardio: Jog, high knees, skip, mountain climbers.
  • Legs: Squats, jump squats, lunges, jump lunges, step ups, stairs.
  • Arms: Push ups, tricep extensions or dips, bicep curls, shoulder press, handstands against the wall. No dumbells? Use a theraband – you can adjust the intensity and they do not take up any space. Or look to the pantry for bags of rice or simply fill drink bottles with water!
  • Abs: Crunches, bicycle crunches, plank.

Visit www.hiitfitness.net.au

Fe Taylor

Fe Taylor  

Fe Taylor is a passionate health and wellbeing guru. Fe has dedicated her career in fitness, nutrition and wholefood education to help others along their health and fitness journey. Fe is a proud mum to her two boys, Tom and Jude. She is the founder of the Childrens Health & Wellbeing Expo, and currently serves as an ambassador for the chairty Nutrition Plus // www.fetaylor.juiceplus.com.au