High Intensity Interval Training

Ditch the treadmills and for once enjoy your cardio sessions. High Intensity Interval Training (H.I.I.T.) is a great way to burn more calories and fat in just a short period of time. Usually ranging from 15-30 minutes in duration. Lets break it down:

High and Intense:

-Use moderate weight for each exercise performed

-Make it challenging, but also efficient enough to complete successfully

-Reps varies from 6-15

Interval Training:

-Intervals can be done with a certain amount of rounds (ex: Repeat each exercise 4x)

-Intervals can be done based on the amount of time set for the circuit (ex: Repeat each exercise until 25 minutes expire)

-Intervals can be done with a set amount of time for each exercise (ex: Each exercise 1 min in duration)

Training circuits are very simple to make. You can put all your favorite exercises together and easily start your way to a more effective cardio regimen. Remember anything that gets your heart rate going and blood pumping is cardio. You do not have to do the same ol treadmill or elliptical everyday include H.I.I.T. Into your schedule and you'll want to do cardio everyday.Here is a video of a H.I.I.T. Workout to give a feel for a typical circuit;

Get as many rounds in as possible within 25 minutes
15 dead lifts (moderate weight)
1 minute jump rope
15 chin-ups
1 minutes high resistance on spin bike
15 roman chair leg raises

Comments

Questions that needs answers!

Questions & Answers by Kiah Q: What do you mean by “Abs are made in the Kitchen”? A :The phrase “Abs are made in the kitchen” simply means your diet plays a huge role in seeing your abs. You can do as many ab exercises as you wish, but if your diet is poor you'll never lose the body fat that is covering your abdominal muscles. Q: Does counting calories help you lose weight fast? A: I always recommend to stay away from counting calories and focus your attention on macronutirents which are (Carbohydrates, protein, fats). Everyone's body is different you have to find a balance of what works for you. If you want to lose weight reduce the amount of carbs that you intake. Try incorporating complex carbs into your diet such as oatmeal, potatoes, brown rice. Sugar is an important carb to limit, simply reducing your sugar intake alone will help with weight lost. Bread and cereal is another biggie that people are unaware of. Towards the en...

12 Donuts 12 Days

One bad decision can cost you everything. One moment of weakness can tarnish a goal that you've been striving after day in and day out. It ONLY takes one a moment of vulnerability to take control and knock you out for the count. In my case one dozen donuts had my name on it with 12 days out from one of the biggest shows of my life. I am sure you are thinking the following: 1. You workout everyday 12 donuts won't effect your body! 2. What in the world are you doing eating 12 donuts? 3. How did you eat 12 donuts? Yes, I'm human believe it or not and I ate 12 vanilla dipped donuts with the sprinkles on top! I love sprinkles "BIG KID". I let a moment of weakness creep in during an essential phase of my competition prep, which cost me 1st place. After I ate my donuts, I immediately regretted the damaged that I did and how it would diminish my progress. Nutrition wise, the dozen donuts costed me 3,500 calories, well over 4,000 mg of sodium, 200 g fat, ...

Expect Temptation, before you overcome!

Expect Temptation, before you overcome! Jesus overcame the temptation of the Enemy for 40 days before he overcame the grave. Temptation is to be expected, but the test for all is simply will you fall into the trap of deception. As far your fitness journey is concerned the temporary willfulness to give in is constantly creeping around the corner. You cannot allow the surrounding pressure to oppress or depress you. "Outward pressure is always an opportunity to be inwardly transformed" So you're probably thinking well, how can I overcome temptation? Good question! 1. Meal Prep To overcome temptation you have to set yourself up for success to rule out any temptation. Meal prep is vital if you are serious about your fitness journey. Meal prep is simply preparing all your meals for the upcoming week so there will be any room to say "I have nothing to eat once I'm off work, guess I'll go out for dinner tonight." That lame excuse can be avoided by pre...

Kiah Douglas

Search This Blog